WOD: Sunday, March 17th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Toe Touches – 10 SLOW Reps
• Pigeon Stretch – 1 Minute per side

Pre-Game: 4 Rounds 

• Run the stairs
• 3-5 Deadlifts (ascending weights)
• :10s Hanging Knee Raise HOLD

Workout: For Time

• Buy In: 800 Meter Run OR 1,000 Meter Row

-Then-

4 Rounds

• 8 Toes 2 Bar
• 12 Deadlifts (185/125)
• 48 Double Unders

-Then-

• Buy Out: 800 Meter Run OR 1,000 Meter Row

Cardio Option: For Time

• Buy In: 800 Meter Run OR 1,000 Meter Row

-Then-

4 Rounds

• 8 Toes 2 Bar
• 24 Russian KB Swings (24k/16k)
• 48 Double Unders

-Then-

• Buy Out: 800 Meter Run OR 1,000 Meter Row

Core: 5 Rounds

• 30 Mountain Climbers
• :30s Hollow Hold