WOD: Monday, September 28th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Toe Touches – 10 SLOW Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Deadlifts (ascending weights)
• 5 Strict Hanging Knee Raises 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

10 Rounds 

• 4 Deadlifts (225/155)
• 8 Toes 2 Bar 
• 12 Alternating Jumping Lunges (bodyweight)

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

10 Rounds 

• 8 Russian KB Swings (24k/16k)
• 8 Toes 2 Bar 
• 12 Alternating Jumping Lunges (bodyweight)

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Core: 5 Rounds 

• 15 Long Sit Ups 
• 30 DB Side Crunches (50/35)