WOD: Sunday, October 6th, 2019

Warm-up: Group Dynamic 

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Samson Stretch – 1 Minute per side

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Pre-Game: 9 Minute EMOM

• Min1: 150 Meter Row OR 100 Meter Runner
• Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min 3: 10 SLOW KB Goblet Squats (16k/12k)

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Workout: AMRAP Repeats (:90s rest b/w)

AMRAP x 9 Minutes

• Buy In: 200 Meter Run

-In remaining time, AMRAP of:

• 15 Wall Balls (20/14)
• 12 Sumo Deadlift High Pulls (95/65)
• 9 Burpees over the bar

AMRAP x 7 Minutes

• Buy In: 200 Meter Run

-In remaining time, AMRAP of:

• 12 Wall Balls (20/14)
• 9 Sumo Deadlift High Pulls (95/65)
• 6 Burpees over the bar

AMRAP x 5 Minutes

• Buy In: 200 Meter Run

-In remaining time, AMRAP of:

• 9 Wall Balls (20/14)
• 6 Sumo Deadlift High Pulls (95/65)
• 3 Burpees over the bar

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Cardio Option: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

• Buy In: 200 Meter Run

-In remaining time, AMRAP of:

• 15 Wall Balls (20/14)
• 12 American KB Swings (24k/16k)
• 9 Burpees

AMRAP x 7 Minutes

• Buy In: 200 Meter Run

-In remaining time, AMRAP of:

• 12 Wall Balls (20/14)
• 9 American KB Swings (24k/16k)
• 6 Burpees

AMRAP x 5 Minutes

• Buy In: 200 Meter Run

-In remaining time, AMRAP of:

• 9 Wall Balls (20/14)
• 6 American KB Swings (24k/16k)
• 3 Burpees

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Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations