WOD: Sunday, October 28th, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push ups (5-4-3-2-1 Reps)
Pre-game: 4 Rounds w/ partner (10 Min Cap)
- 30 Switches
- 3 Sumo Deadlift High Pulls (ascending weights)
- 5 KB Goblet Squats (16k/12k)
Workout: Partner Chipper (30 Min Cap)
- Buy In: 800 Meter Run (together)
-Then-
- 150 Sumo Deadlift High Pulls (75/55)
- 150 Wall Balls (20/14)
- 150 Ab-Mat sit ups
-Then-
- Buy Out: 800 Meter Run (together)
*Work must be split evenly between both partners, you decide how to break up the reps
*ONE barbell and ONE wall ball (unless two different weights)
*If solo the reps become (75/75/75)
Cardio Option:
- Buy In: 800 Meter Run (together)
-Then-
- 150 American KB Swings (24k/16k)
- 150 Wall Balls (20/14)
- 150 Ab-Mat sit ups
-Then-
- Buy Out: 800 Meter Run (together)
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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