WOD: Thursday, January 9th, 2020

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row Or 100 Meter Runner
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Tempo Air Squats

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Workout: For Time

  • (30/24) Calorie Row/Bike/Runner

2 Rounds

  • 21 Wall Balls (20/14)
  • 21 Sumo Deadlift High Pulls (75/55)

-then-

  • (30/24) Calorie Row/Bike/Runner

2 Rounds

  • 15 Wall Balls (20/14)
  • 15 Sumo Deadlift High Pulls (95/65)

-then-

  • (30/24) Calorie Row/Bike/Runner

2 Rounds

  • 9 Wall Balls (20/14)
  • 9 Sumo Deadlift High Pulls (115/75)

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Cardio Option: For Time

  • (30/24) Calorie Row/Bike/Runner

2 Rounds

  • 21 Wall Balls (20/14)
  • 42 Rage Balls (20/15)

-then-

  • (30/24) Calorie Row/Bike/Runner

2 Rounds

  • 15 Wall Balls (20/14)
  • 30 Rage Balls (20/15)

-then-

  • (30/24) Calorie Row/Bike/Runner

2 Rounds

  • 9 Wall Balls (20/14)
  • 18 Rage Balls (20/15)

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Bicycle Crunches