WOD: Monday, November 5th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, PVC lateral hops
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3-5 Deadlifts (ascending weights)
  • :10s Knee Raise Hold

 

Workout: AMRAP x 20 Minutes

  • Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

In remaining time, AMRAP of:

  • 5 Deadlifts (275/185)
  • 10 Toes 2 Bar
  • 50 Double Unders

 

Cardio Option: AMRAP x 20 Minutes

  • Buy In: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

In remaining time, AMRAP of:

  • 10 Banded Pull Throughs
  • 10 Toes 2 Bar
  • 50 Double Unders

 

Core: 4 Rounds

  • 20 Weighted reach the ceilings
  • 30 Russian Twists (25/15)