WOD: Wednesday, September 16th, 2020

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

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

*5 WB Push Press + 5 WB Front Squats + 5 Wall Balls

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Workout: For Time 

  • (50/45) Calorie Row 
  • 40 Wall Balls (20/14) 
  • 30 Hand Release Push Ups 
  • 20 Sumo Deadlift High Pulls (115/85)
  • 30 Hand Release Push Ups 
  • 40 Wall Balls (20/14)
  • (50/45) Calorie Row 

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Cardio Option: For Time 

  • (50/45) Calorie Row 
  • 40 Wall Balls (20/14) 
  • 30 Hand Release Push Ups 
  • 30 KB High Pulls (24k/16k)
  • 30 Hand Release Push Ups 
  • 40 Wall Balls (20/14)
  • (50/45) Calorie Row 

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Core: 4 Rounds

  • 30 DB Side Crunches 
  • 1:00 Plank on Hands