WOD: Thursday, October 29th, 2020
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Samson Stretch – 1 Minute Per side
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Pre-Game: 9 Minute EMOM
- Min 1: 150 Meter Row
- Min 2: 3 Squat Snatches (ascending weights)
- Min 3: :20s Wall Sit + 10 Jump Squats
*Increase the effort on your row each round
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Workout: For Time
- Buy In: 1,000 Meter Row
-Then-
4 Rounds
- 36 Double Unders
- 12 Alternating Pistol Squats
- 9 Squat Snatches (95/65)
-Then-
- Buy Out: 1,000 Meter Row
*Pistol Squat Scale: 12 KB Goblet Squats (24k/16k)
*CRX: 9 Squat Snatches (115/85)
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Cardio Option: For Time
- Buy In: 1,000 Meter Row
-Then-
4 Rounds
- 36 Double Unders
- 12 Alternating Pistol Squats
- 12 Ground to Overhead w/ Plate (45/25)
-Then-
- Buy Out: 1,000 Meter Row
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Core: 4 Rounds
- 15 Long Sit Ups
- 30 Flutter Kicks
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