WOD: Saturday, October 6th, 2018
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the Stairs
- 3-5 Deadlifts (ascending weights)
- :10s Active Hang from pull up bar
Workout: “Chipper” For Time
- 500-400-300-200-stairs Meter Run
- 15-12-9-6-3 Deadlifts (205/135)
- 10-8-6-4-2 Strict Pull ups
Cardio Option: “Chipper” For Time
- 500-400-300-200-stairs Meter Run
- 50-40-30-20-10 Banded Pull Throughs
- 10-8-6-4-2 Strict Pull ups
Strength: Bench Press
- Tempo Bench Press – 5 sets x 4 Reps (hold at chest for 3 seconds)
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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