WOD: Thursday, September 26th, 2019

Warm-up: Group Dynamic                      

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Lat Stretch – :30s per side x 3

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Pre-Game: 4 Rounds (12 Min Cap)

• 150 Meter Row OR 100 Meter Runner
• 3 Deadlifts (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

2 Rounds

• 300 Meter Run
• 12 Deadlift (185/115)
• 12 Pull Ups

-Into-

2 Rounds

• 300 Meter Run
• 10 Deadlift (205/135)
• 10 Pull Ups

-Into-

2 Rounds

• 300 Meter Run
• 8 Deadlift (225/155)
• 8 Pull Ups

*CRX: 12 Pull Ups – 8 Chest to Bar – 4 Bar MU

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Cardio Option: For Time

2 Rounds

• 300 Meter Run
• 24 Ab-Mat Sit Ups
• 12 Pull Ups

-Into-

2 Rounds

• 300 Meter Run
• 20 Ab-Mat Sit ups
• 10 Pull Ups

-Into-

2 Rounds

• 300 Meter Run
• 16 Ab-Mat Sit ups
• 8 Pull Ups

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Core: 4 Rounds

• 30 Bicycle Crunches
• :30s Hollow Hold