WOD: Thursday, October 15th, 2020

Warm-up: Group Dynamic

• High Knees / Lateral Hops Tabata – 2 Minutes
• :20s of high knees / :10s of lateral hops 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Back Squats (ascending weights)
• :15s Hollow Hold 

*Back squats come from the floor 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

30 – 24 – 18 – 12 – 6

• Ab – Mat Sit Ups 

15 – 12 – 9 – 6 – 3 

• Back Squats (115/85)

-Then-

• Buy Out: 800 Meter Run 

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

30 – 24 – 18 – 12 – 6

• Ab – Mat Sit Ups 
• Med-Ball Jump Squats (20/14)

-Then-

• Buy Out: 800 Meter Run 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold