WOD: Sunday, September 30th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

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

 

Pre-Game: 4 Rounds w/ Partner

  • Run the Stairs (together)
  • 3 Deadlifts (ascending weights)
  • 5 Broad Jumps

 

Workout: Partner WOD

  • 500 Meter Run (together)

6 Rounds (3 each)

  • 5 Box Jumps (24″/20″)
  • 7 Burpees over Bar
  • 9 Deadlifts (155/105)

-Then-

  • 400 Meter Run (together)

4 Rounds (2 each)

  • 5 Box Jumps (24″/20″)
  • 7 Burpees over Bar
  • 9 Deadlifts (155/105)

-Then-

  • 300 Meter Run

2 Rounds (1 each)

  • 5 Box Jumps (24″/20″)
  • 7 Burpees over Bar
  • 9 Deadlifts (155/105)

*One partner working at a time, alternate after full rounds

**If you’re doing it solo, workout changes to 3-2-1 Rounds

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations