WOD: Thursday, September 3rd, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Toe Touches – 10 SLOW Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap)

• (9/7) Calorie Row OR Bike 
• 3-5 Deadlifts (ascending weights)
• :15s Hanging Knee Raise HOLD

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Workout: 4 Intervals (5 Minutes ON / 1:30 OFF) 

• Buy In: (250/200) Meter Row OR (500/400) Meter Bike 

-In remaining time, AMRAP of:

• 6 Toes 2 Bar 
• 6 Deadlifts (205/135)
• 6 Hand Release Push Ups 

*4 Separate scores for today, 1 for each interval

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Cardio Option: 4 Intervals (5 Minutes ON / 1:30 OFF) 

• Buy In: (250/200) Meter Row OR (500/400) Meter Bike 

-In remaining time, AMRAP of:

• 6 Toes 2 Bar 
• 12 DB/KB Deadlifts (50/35)(24k/16k)
• 6 Hand Release Push Ups 

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Core: 5 Rounds

• 30 Leg Slides 
• :30s 6 -inch hold