WOD: Thursday, October 8th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank + :10s of Shoulder Taps
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 100 Meter Run 
  • 5 Deadlifts 
  • 3 Hang Power Cleans 

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Workout: 18 Minute Ladder

3-6-9-12-15-18-21-24….etc

  • 200 Meter Run 
  • Deadlifts (95/65)
  • Hang Power Cleans (95/65) 

*200 meter Run before each round of deadlifts

*CRX: Weight at (135/95) 

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Cardio Option: 18 Minute Ladder

3-6-9-12-15-18-21-24….etc

  • 200 Meter Run 
  • Russian KB Swings (24k/16k)
  • Hand Release Push Ups 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 DB Side Crunches (50/35)