WOD: Tuesday, October 15th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Sumo Inchworm Push ups -5-4-3-2-1
• Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 5 Sumo Deadlift High Pulls (ascending weights)
• 5 Broad Jumps

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Workout: For Time

• 500 Meter Run

-Into-

21 – 15 – 9

• Box Jump Overs (24”/20”)
• Sumo Deadlift High Pulls (95/65)

-300 Meter Run-

9 – 15 – 21

• Box Jump Overs (24”/20”)
• Sumo Deadlift High Pulls (95/65)

-into-

• 500 Meter Run

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Cardio Option: For Time

• 500 Meter Run

-Into-

21 – 15 – 9

• Box Jump Overs (24”/20”)
• Burpee Rage Balls (20/15)

-300 Meter Run-

9 – 15 – 21

• Box Jump Overs (24”/20”)
• Burpee Rage Balls (20/15)

-into-

• 500 Meter Run

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Core: 4 Rounds

• 30 Russian Twists (25/15)
• :30s Hollow Hold