WOD: Thursday, October 22nd, 2020

Warm-up: Group Dynamic

  • Toe Touches – 10 SLOW Reps 
  • Spiderman Lunges – 5 Reps per side 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights)
  • :15s Plank on Hands 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

  • 24 Double Unders 
  • 12 AB-Mat Sit Ups 
  • 6 Deadlifts (185/125) 

*3 Seperate scores, 1 for each interval

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

  • 24 Double Unders 
  • 12 AB-Mat Sit Ups 
  • 6 Russian KB Swings (24k/16k)

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Endurance: Assault Bike Tabata 

  • :20s on – :10s off x 8 Sets for max cals 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s 6-Inch Hold