WOD: Friday, September 11th, 2020

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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