WOD: Tuesday, October 6th, 2020

Warm-up: Group Dynamic

• High Knees/Lateral Hop Tabata – 2 Minutes 
• :20s of high knees – :10s of lateral hops 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Push Press (ascending weights)
• 3 Push Ups + 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

• 400 Meter Run 
• 30 Box Jump Overs (24”/20”)
• 20 Push Press (105/75) 
• 10 Burpee Pull Ups 

*Burpee pull up scale: 10 Burpees + 10 Banded Pull Ups 

*CRX: 10 Burpee Bar Muscle Ups  

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Cardio Option: AMRAP x 20 Minutes 

• 400 Meter Run 
• 30 Box Jump Overs (24”/20”)
• 20 Rage Balls (20/15) 
• 10 Burpee Pull Ups 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations