WOD: Thursday, September 24th, 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 

  • 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