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
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