WOD: Sunday, August 25th, 2019

Warm-up: Group Dynamic                      

• Jumping Jacks – 30 Reps
• Banded Lat pull downs – 10 Reps per side
• Banded Lat Stretch – 1 Minute per side

——————————————————————————————————–

Pre Game: 9 Minute EMOM

• Min 1: (9/7) Calorie Row/Bike/Runner
• Min 2: 5 Deadlifts (ascending weights ) *each partner
• Min 3: :15s Chin over bar OR top of ring row hold

——————————————————————————————————–

Workout: Partner Chipper (30 Minute Cap)

• 800 Meter Run (together)
• 60 Deadlifts (135/95)
• 6 Rounds of “Cindy”

-into-

• 400 Meter Run (together)
• 40 Deadlifts (135/95)
• 4 Rounds of “Cindy”

-into-

• 200 Meter Run
• 20 Deadlifts (135/95)
• 2 Rounds of “Cindy”

*Cindy = 5 Pull ups / 10 Push Ups / 15 Air Squats

**Partition reps on deadlifts as desired BUT each partner must do equal work, on “Cindy”, partners must go in a “you go – I go” style.

***If doing this solo, complete half the reps besides the run

——————————————————————————————————–

Cardio Option: Partner Chipper (30 Minute Cap)

• 800 Meter Run (together)
• 100 American KB Swings (24k/16k)
• 6 Rounds of “Cindy”

-into-

• 400 Meter Run (together)
• 80 American KB Swings (24k/16k)
• 4 Rounds of “Cindy”

-into-

• 200 Meter Run
• 60 American KB Swings (24k/16k)
• 2 Rounds of “Cindy”

——————————————————————————————————–

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations