WOD: Sunday, September 27th, 2020

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes
  • :20s bottom of squat hold + :10s of jump squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: Death by Burpees 

EMOM until failure or until Cap (10 min)

  • Min 1: 2 Burpees over Rower
  • MIN 2: 4 Burpees Over Rower
  • Min 3: 6 Burpees Over Rower
  • Etc…. 

*If you fail to complete the burpees inside the minute then complete a 300 meter penalty run. You do not pick up after the run. 

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Workout: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

  • Calorie Row 
  • Wall Balls (20/14)
  • DB/KB Hang Clean and Jerks (50/35)(24k/16k)

*DB/KB movement is PER SIDE

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Cardio Option: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

  • Calorie Row 
  • Wall Balls (20/14)
  • Burpees 

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Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold