WOD: Thursday, September 24th, 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
- 100 Meter Run
- 5 Sumo Deadlift High Pulls
- 3 Tempo Push Ups
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Workout: For Time
18 – 15 – 12 – 9 – 6 – 3
- Sumo Deadlift High Pulls (75/55)
- Lateral Pogo Burpees
- Ab-Mat Sit Ups
Between Rounds: 300 Meter Run
*Pogo Burpee= 1 burpee + 2 Jumps
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Cardio Option: For Time
18 – 15 – 12 – 9 – 6 – 3
- Rage Balls (20/15)
- Lateral Pogo Burpees
- Ab-Mat Sit Ups
Between Rounds: 300 Meter Run
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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