WOD: Thursday, September 26th, 2019

Posted by & filed under .

Warm-up: Group Dynamic                      

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • PVC Lat Stretch – :30s per side x 3

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Deadlifts (ascending weights)
  • 3 Strict Pull Ups OR 5 Ring Rows

——————————————————————————————————–

Workout: For Time

2 Rounds

  • 300 Meter Run
  • 12 Deadlift (185/115)
  • 12 Pull Ups

-Into-

2 Rounds

  • 300 Meter Run
  • 10 Deadlift (205/135)
  • 10 Pull Ups

-Into-

2 Rounds

  • 300 Meter Run
  • 8 Deadlift (225/155)
  • 8 Pull Ups

*CRX: 12 Pull Ups – 8 Chest to Bar – 4 Bar MU

——————————————————————————————————–

Cardio Option: For Time

2 Rounds

  • 300 Meter Run
  • 24 Ab-Mat Sit Ups
  • 12 Pull Ups

-Into-

2 Rounds

  • 300 Meter Run
  • 20 Ab-Mat Sit ups
  • 10 Pull Ups

-Into-

2 Rounds

  • 300 Meter Run
  • 16 Ab-Mat Sit ups
  • 8 Pull Ups

——————————————————————————————————–

Core: 4 Rounds

  • 30 Bicycle Crunches
  • :30s Hollow Hold