WOD: Saturday, October 31st, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row 
  • 3-5 Deadlifts (ascending weights)
  • 5 Tempo Air Squats 

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Workout: Every 4 Minutes x 6 Rounds 

500/400 Meter Row 

*Max Reps in remaining time 

  • Rounds 1 and 4: Max Deadlifts (205/135)
  • Rounds 2 and 5: Max AB-Mat Sit Ups 
  • Rounds 3 and 6: Max 2 for 1 Wall Balls (20/14) 

*ONE score for today, all rounds of max reps added together

*2 For 1 Wall Balls = 1 Med Ball Squat + 1 Wall Ball 

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Cardio Option: Every 4 Minutes x 6 Rounds 

500/400 Meter Row 

*Max Reps in remaining time 

  • Rounds 1 and 4: Max Russian KB Swings (24k/16k)
  • Rounds 2 and 5: Max AB-Mat Sit Ups 
  • Rounds 3 and 6: Max 2 for 1 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations