WOD: Thursday, November 5th, 2020

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • 30 Double Unders OR 60 Single Unders 
  • 3 – 5 Deadlifts (ascending weights) 
  • :10s Active Hang from pull up bar 

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Workout: For Time 

3 – 6 – 9 – 12 – 15 

  • Box Jump Overs (24”/20”) 
  • Deadlifts (185/125) 
  • Pull Ups 

-Then-

  • 500 Meter Run

-Then-

15 – 12 – 9 – 6 – 3 

  • Box Jump Overs (24”/20”)
  • Deadlifts (185/125)
  • Pull Ups 

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Cardio Option: For Time 

3 – 6 – 9 – 12 – 15 

  • Box Jump Overs (24”/20”) 
  • Russian KB Swings (24k/16k)
  • Pull Ups 

-Then-

  • 500 Meter Run

-Then-

15 – 12 – 9 – 6 – 3 

  • Box Jump Overs (24”/20”)
  • Russian KB Swings (24k/16k)
  • Pull Ups 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold