WOD: Saturday, October 31st, 2020
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
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