WOD: Sunday, November 3rd, 2019

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

• Run to the driveway
• 5 Sumo Deadlift High Pulls (ascending weights)
• :15s Plank on Hands

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Workout: “Chipper”

• Run the Loop
• 40 Burpees
• 30 Sumo Deadlift High Pulls (95/65)
• 20 Ring/Matador Dips

*CRX: 10 Ring/Bar Muscle Ups

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Cardio Option: “Chipper”

• Run the Loop
• 40 Burpees
• 80 Rage Balls (20/15)
• 20 Ring/Matador Dips

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Core: 5 Rounds

• 30 Flutter Kicks
• 30 Muffin Toppers (35/25)