WOD: Wednesday, October 3rd, 2018
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Bird Dogs – 10 Reps per side
- Pigeon Stretch – 1 Minute per side
Pre-Game: 3 Rounds
- 150 Meter Row OR 100 Meter Run
- 3 Thrusters (ascending weights)
- :10s Hanging Knee Raise Hold
Workout: For Time
13-11-9-7-5-3
- Thrusters
- Toes 2 Bar
*After each round: 300 Meter Run
Weights: 13 (75/55), 11 (95/65), 9 (115/85), 7 (135/95), 5 (155/105), 3 (185/125)
Cardio Option: For Time
13-11-9-7-5-3
- Burpees
- Box Jumps (24″/20″)
- Toes 2 Bar
Core: 5 Rounds
- 20 Reach the Ceilings
- 20 Kick the Ceilings
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