WOD: Thursday, October 1st, 2020

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of High Knees, Up-Downs, Lateral Hops 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 30 Double Unders OR 60 Single Unders
• 3 Overhead Squats (ascending weights)
• :15s Hollow Hold 

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Workout: Chipper 

• 800 Meter Wall Ball Carry (20/14)
• 60 Ab-Mat Sit Ups 
• 40 DB/KB Hang Snatches (50/35)(24k/16k)
• 20 Overhead Squats (75/55)
• 40 DB/KB Hang Snatches (50/35)(24K/16K)
• 60 Ab-Mat Sit Ups
• 800 Meter Wall Ball Carry (20/14)

*Break up snatches however you’d like. Must complete 20 per side. 

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Cardio Option: Chipper 

• 800 Meter Wall Ball Carry (20/14)
• 60 Ab-Mat Sit Ups 
• 40 DB/KB Hang Snatches (50/35)(24k/16k)
• 40 Med-Ball Jump Squats
• 40 DB/KB Hang Snatches (50/35)(24K/16K)
• 60 Ab-Mat Sit Ups
• 800 Meter Wall Ball Carry (20/14)

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (alternate side each round)