WOD: Tuesday, September 10th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Squat to Stand – 10 Reps
  • Banded Hamstring Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run the stairs
  • 5 Deadlifts (ascending weights)
  • :20s Wall Sit

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Workout: For Time

  • 21 Calorie Row/Bike/Runner
  • 42 Wall Balls (20/14)
  • 21 Deadlifts (225/155)

-300 Meter Single Arm Farmers Carry-

  • 15 Calorie Row/Bike/Runner
  • 30 Wall Balls (20/14)
  • 15 Deadlifts (225/155)

-300 Meter Single Arm Farmers Carry-

  • 9 Calorie Row/Bike/Runner
  • 18 Wall Balls (20/14)
  • 9 Deadlifts (225/155)

*Farmers carry is with ONE dumbbell or kettlebell

*CRX: Wall Balls (30/20) / Deadlifts (275/175)

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Cardio Option: For Time

  • 21 Calorie Row/Bike/Runner
  • 42 Wall Balls (20/14)
  • 42 Russian KB Swings (24k/16k)

-300 Meter Single Arm Farmers Carry-

  • 15 Calorie Row/Bike/Runner
  • 30 Wall Balls (20/14)
  • 30 Russian KB Swings (24k/16k)

-300 Meter Single Arm Farmers Carry-

  • 9 Calorie Row/Bike/Runner
  • 18 Wall Balls (20/14)
  • 18 Russian KB Swings (24k/16k)

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Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank on Hands