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