WOD: Thursday, November 12th, 2020

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat / Hip Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • (9/7) Calorie Row 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: For Time 

  • 30 Sumo Deadlift High Pulls (105/75)
  • 5 Rounds of “Cindy”
  • 30 Sumo Deadlift High Pulls (95/65)
  • 3 Rounds of “Cindy”
  • 30 Sumo Deadlift High Pulls (75/55)
  • 1 Round of “Cindy” 

“Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats 

——————————————————————————————————–

Cardio Option: For Time 

  • 30 Russian KB Swings (24k/16k)
  • 5 Rounds of “Cindy”
  • 30 Russian KB Swings (24k/16k)
  • 3 Rounds of “Cindy”
  • 30 Russian KB Swings (24k/16k)
  • 1 Round of “Cindy” 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • :20s Hanging Knee Raise Hold