WOD: Sunday, October 4th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on Hands – :10s of shoulder taps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights)
  • 3 Jump Squats 

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Workout: 6 Rounds (3 Minutes ON / 1 Minute OFF) 

  • 4 Deadlifts (155/105)
  • 8 Hand Release Push Ups 
  • 12 Switches 

*Pick up where you left off after the 1 minute rest period. 

*Score is an accumulation across all 6 rounds 

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Cardio Option: 6 Rounds (3 Minutes ON / 1 Minute OFF) 

  • 4 KB Deadlifts (24k/16k) per side*
  • 8 Hand Release Push Ups 
  • 12 Switches 

*Pick up where you left off after the 1 minute rest period. 

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Core: 4 Rounds 

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