WOD: Sunday, September 22nd, 2019

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Warm-up: Group Dynamic    

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Shoulder Stretch – 1 Minute Per side

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Pre Game: 3 Rounds (10 Minute Cap)

  • (7/5) Calorie Row/Bike/Runner
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :15s Hollow Hold

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Workout: “Chipper” For Time (30 Minute Cap)

  • 800 Meter Run
  • 40 Ab-Mat Sit ups
  • 30 Sumo Deadlift High Pulls (75/55)
  • 20 Alternating DB/KB Snatches (50/35)(24k/16k)
  • 30 Sumo Deadlift High Pulls (75/55)
  • 40 Ab-Mat Sit ups
  • 800 Meter Run

*Only ONE DB/KB for snatches (10 reps per side)

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Cardio Option: “Chipper” For Time (30 Minute Cap)

  • 800 Meter Run
  • 40 Ab-Mat Sit ups
  • (25/20) Calorie Row/Bike/Runner
  • 20 Alternating DB/KB Snatches (50/35)(24k/16k)
  • (25/20) Calorie Row/Bike/Runner
  • 40 Ab-Mat Sit ups
  • 800 Meter Run

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Core: 4 Rounds

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