WOD: Sunday, September 6th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Breakdancer Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 min Cap)

• 200 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights)
• 15 Segmented Wall Balls 

*5 Wall Ball Front Squats, 5 WB Push Press, 5 Full Wall Balls 

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Workout: For Time 

27 – 21 – 15 – 9 – 6 

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

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Cardio Option: For Time 

27 – 21 – 15 – 9 – 6 

• Calorie Row 
• Wall Balls (20/14)
• Russian KB Swings (24k/16k)

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Core: 5 Rounds

• 20 Reach the ceilings 
• 20 Kick the ceilings