WOD: Thursday, October 15th, 2020

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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