WOD: Friday, September 11th, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Deadlifts (ascending weights)
• 3 Strict Pull Ups 

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Workout: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 15 Deadlifts (185/115)
• 9 Pull Ups 
• Max Double Unders in remaining time 

*Score is max Double Unders across all 4 rounds

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 18 Russian KB Swings (24k/16k)
• 9 Pull Ups 
• Max Double Unders in remaining time 

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Core: 5 Rounds

• 30 Bicycle Crunches 
• 30 Russian Twists