WOD: Saturday, October 24th, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Lat/Shoulder Stretch – :30s per side x 3
——————————————————————————————————–
Pre-Game: 4 Rounds (12 Min Cap)
- 100 Meter Run
- 5 Sumo Deadlift High Pulls (ascending weights)
- 3 Strict Pull Ups
——————————————————————————————————–
Workout: Every 5 Minutes x 4 Rounds
- 200 Meter Run
- 14 Sumo Deadlift High Pulls (95/65)
- 7 Pull Ups
- Max Burpee Box Jumps (24”/20”) in remaining time
*Score is max BBJ across all 4 Rounds
*CRX: 3 Bar Muscle Ups instead of 7 pull ups
——————————————————————————————
Cardio Option: Every 5 Minutes x 4 Rounds
- 200 Meter Run
- 21 Russian KB Swings (24K/16K)
- 7 Pull Ups
- Max Burpee Box Jumps (24”/20”) in remaining time
——————————————————————————————————–
Core: 4 Rounds
- 20 Reach the Ceilings
- 20 Kick the Ceilings
There are currently no active social stickers.