WOD: Sunday, October 7th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side

 

Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Run
  • 3 Shoulder to Overhead (ascending weights)
  • :20s Single arm farmers carry hold (switch sides each round)

 

Workout: For Time

24-20-16-12-8

  • Calorie Row/Bike/Runner

12-10-8-6-4

  • Shoulder to Overhead (95/65)

*Between each round: 200 Meter Single arm Farmers carry (50/35),(24k/16k)

 

Cardio Option:

For Time

24-20-16-12-8

  • Calorie Row/Bike/Runner
  • Hand Release Push ups

*Between each round: 200 Meter Single arm Farmers carry (50/35),(24k/16k)

 

Core: 4 Rounds

  • 30 Russian Twists (25/15)
  • 30 Bicycles