WOD: Thursday, October 31st, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt, kicks, lateral hops
• Banded Hamstring Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds

• 30 Double Unders
• 10 Switches
• 3-5 Deadlifts (ascending weights)

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Workout: For Time

-(24/21) Calorie Row/Bike/Runner-

2 Rounds

• 18 Ab-Mat Sit Ups
• 14 Alternating Step Ups (50/35)(24k/16k)
• 12 Deadlifts (205/135)

-(24/21) Calorie Row/Bike/Runner-

2 Rounds

• 14 Ab-Mat Sit Ups
• 12 Alternating Step Ups (50/35)(24k/16k)
• 8 Deadlifts (205/135)

-(24/21) Calorie Row/Bike/Runner-

2 Rounds

• 12 Ab-Mat Sit Ups
• 8 Alternating Step Ups (50/35)(24k/16k)
• 4 Deadlifts (205/135)

*All step ups done to a 20” box

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Cardio Option: For Time

-(24/21) Calorie Row/Bike/Runner-

2 Rounds

• 18 Ab-Mat Sit Ups
• 14 Alternating Step Ups (50/35)(24k/16k)
• 14 Med-Ball Squat Cleans (20/14)

-(24/21) Calorie Row/Bike/Runner-

2 Rounds

• 14 Ab-Mat Sit Ups
• 12 Alternating Step Ups (50/35)(24k/16k)
• 12 Med-Ball Squat Cleans (20/14)

-(24/21) Calorie Row/Bike/Runner-

2 Rounds

• 12 Ab-Mat Sit Ups
• 8 Alternating Step Ups (50/35)(24k/16k)
• 8 Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds

• 30 Mountain Climbers
• :30s Plank