WOD: Thursday, November 8th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Sumo Inchworm Push ups – 5-4-3-2-1

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Sumo Deadlift High Pulls (ascending weights)
  • :10s Active Hang from pull up bar

 

Workout: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 7 Strict Pull ups
  • 14 Sumo Deadlift High Pulls (95/65)
  • 21 Calorie Row Or Bike

-Then-

  • Buy Out: 800 Meter Run

 

Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

4 Rounds

  • 7 Strict Pull ups
  • 14 American KB Swings (24k/16k)
  • 21 Calorie Row Or Bike

-Then-

  • Buy Out: 800 Meter Run

 

Core: 5 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold