WOD: Sunday, August 25th, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Banded Lat pull downs – 10 Reps per side
- Banded Lat Stretch – 1 Minute per side
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Pre Game: 9 Minute EMOM
- Min 1: (9/7) Calorie Row/Bike/Runner
- Min 2: 5 Deadlifts (ascending weights ) *each partner
- Min 3: :15s Chin over bar OR top of ring row hold
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Workout: Partner Chipper (30 Minute Cap)
- 800 Meter Run (together)
- 60 Deadlifts (135/95)
- 6 Rounds of “Cindy”
-into-
- 400 Meter Run (together)
- 40 Deadlifts (135/95)
- 4 Rounds of “Cindy”
-into-
- 200 Meter Run
- 20 Deadlifts (135/95)
- 2 Rounds of “Cindy”
*Cindy = 5 Pull ups / 10 Push Ups / 15 Air Squats
**Partition reps on deadlifts as desired BUT each partner must do equal work, on “Cindy”, partners must go in a “you go – I go” style.
***If doing this solo, complete half the reps besides the run
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Cardio Option: Partner Chipper (30 Minute Cap)
- 800 Meter Run (together)
- 100 American KB Swings (24k/16k)
- 6 Rounds of “Cindy”
-into-
- 400 Meter Run (together)
- 80 American KB Swings (24k/16k)
- 4 Rounds of “Cindy”
-into-
- 200 Meter Run
- 60 American KB Swings (24k/16k)
- 2 Rounds of “Cindy”
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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