WOD: Sunday, October 11th, 2020

Warm-up: Group Dynamic

• Plank / Mountain Climber Tabata – 2 Minutes
• :20s Plank – :10s of mountain climbers 
• PVC Lat / SHoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 3 Rounds 

• 200 Meter Run 
• 3 Strict Presses (ascending weights)
• 5 Broad Jumps 

——————————————————————————————————–

Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

• Strict Press (75/55) 
• Toes 2 Bar 

-Then-

• Buy Out: 800 Meter Run 

——————————————————————————————————–

Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

• Burpees 
• Toes 2 Bar 

-Then-

• Buy Out: 800 Meter Run 

——————————————————————————————————–

Core: 5 Rounds 

• 15 Tuck Ups 
• 30 Russian Twists