WOD: Thursday, October 4th, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push ups – 5-4-3-2-1
- Banded Shoulder Stretch – 1 Minute per side
Pre-Game: 4 Rounds (10 Minute Cap)
- Run the Stairs
- 5 Sumo Deadlift High Pulls (ascending weights)
- :10s Handstand Hold OR Plank on hands
Workout: 4 Rounds (1 Minute stations, :15s transitions)
- Station 1: Max Calorie Assault Bike/Runner
- Station 2: Max Sumo Deadlift High Pulls (75/55)
- Station 3: Max Handstand Push ups
- Station 4: Max Calorie Row
- Station 5: Rest
*Rounds 1 and 3: Max Calorie Bike
*Rounds 2 and 4: Max Calorie Runner
**Score is a running count through all stations, restart at 0 each round
Cardio Option: 4 Rounds (1 Minute stations, :15s transitions)
- Station 1: Max Calorie Bike/Runner
- Station 2: Max Rage Balls (20/15)
- Station 3: Max Handstand Push ups
- Station 4: Max Calorie Row
- Station 5: Rest
*HSPU Modification: Max Hand Release push ups
Core: 5 Rounds
- 15 Ab-Wheels
- :30s Superman Hold