WOD: Tuesday, November 3rd, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, :20s of butt kicks,  :20s of Frankenstein Kicks
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 3 Strict hanging Knee Raises + :10s HOLD

——————————————————————————————————–

Workout: For Time

  • Buy In: 800 Meter Wall Ball Carry (20/14)

-Then-

3 Rounds 

  • 21 Toes 2 Bar 
  • 14 Weighted Step Up and Overs (50/35)
  • 7 Sumo Deadlift High Pulls (105/75) 

*All step ups done with one DB and all done to a 20” box 

——————————————————————————————————–

Cardio Option: For Time

  • Buy In: 800 Meter Wall Ball Carry (20/14)

-Then-

3 Rounds 

  • 21 Toes 2 Bar 
  • 14 Weighted Step Up and Overs (50/35)
  • 14 KB Sumo Deadlift High Pulls (24k/16k)

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (alternate sides each round)