WOD: Friday, September 4th, 2020

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Warm-up: Group Dynamic

  • Plank / Push Up Tabata – 2 Minutes 
  • :20s Plank + :10s of push ups 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: Death by Burpees

  • Every minute on the minute x 10 minutes
  • Min 1: 2 Burpees
  • Min 2: 4 Burpees
  • Min 3: 6 Burpees
  • Etc…

*If you fail to complete the # of burpees in the minute then complete a 200 meter run

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Workout: For Time 

  • 80 Double Unders 
  • 40 Front Rack Lunges (75/55)
  • 20 Push Press (75/55)

-500 Meter Run- 

  • 60 Double Unders 
  • 30 Front Rack Lunges (75/55)
  • 15 Push Press (75/55)

-500 Meter Run- 

  • 40 Double Unders 
  • 20 Front Rack Lunges (75/55)
  • 10 Push Press (75/55)

*Double under substitute/Modification: 2:1 Single unders

*FR Lunges are 1:1

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Cardio Option: For Time 

  • 80 Double Unders 
  • 80 Switches
  • 20 Rage Balls (20/15)

-500 Meter Run- 

  • 60 Double Unders 
  • 60 Switches
  • 15 Rage Balls (20/15)

-500 Meter Run- 

  • 40 Double Unders 
  • 40 Switches 
  • 10 Rage Balls (20/15)

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Core: 5 Rounds

  • 30 Weighted Side Bends
  • 30 Mountain Climbers