WOD: Tuesday, September 29th, 2020

Warm-up: Group Dynamic

• Plank/Shoulder Tap Tabata – 2 Minutes 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

• (10/8) Calorie Row 
• 5 Shoulder to Overhead (ascending weights)
• :15s Plank on Hands 

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Workout: Every 4 Minutes x 5 Rounds 

• (300/250) Meter Row
• 12 Shoulder to Overhead (105/75) 
• Max Burpees Over Bar in remaining time

*Score is an accumulation of Bar over burpees across all 5 rounds

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Cardio Option: Every 4 Minutes x 5 Rounds 

• (300/250) Meter Row
• 12 DB Shoulder To Overhead (50/35) *Per side
• Max Burpees Over Bar in remaining time

*Score is an accumulation of Bar over burpees across all 5 rounds

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Core: 4 Rounds 

• 10 Banded Pallof Presses
• 10 Banded Pallof Rotations