WOD: Friday, October 2nd, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Couch Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

• Min 1: 150 Meter Row OR 350 Meter Bike 
• Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min 3: :20s Wall Sit + 5 Air Squats

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Workout: 4 Intervals (5 Minutes ON / 1 Minute OFF) 

• Buy In: (12/9) Calorie Row OR Bike 

-In remaining time amrap of:

• 3 Burpee Box Jumps (24”/20”)
• 6 Alternating Pistol Squats 
• 9 Sumo Deadlift High Pulls (95/65) 

*4 Scores, one for each interval

*Pistol Scale: 6 KB Goblet Squats (24k/16k)

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Cardio Option: 4 Intervals (5 Minutes ON / 1 Minute OFF) 

• Buy In: (12/9) Calorie Row OR Bike 

-In remaining time amrap of:

• 3 Burpee Box Jumps (24”/20”)
• 6 Alternating Pistol Squats 
• 9 Russian KB Swings (24k/16k)

*4 Scores, one for each interval

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions