WOD: Tuesday, December 1st, 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 

• 100 Meter Run
• 5 Deadlifts (ascending weights)
• 3 Strict Pull ups 

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Workout: Every 5 Minutes x 4 Rounds 

• 300 Meter Run
• 24 Ab-Mat Sit Ups  
• 12 Deadlifts (185/115) 
• Max Burpee – Pull Ups in remaining time

*RX+ :Max Burpee-Bar Muscle Ups 

*CRX:12 Deadlifts (225/155) / Max Burpee – Bar Muscle Ups 

*Score is max burpee-pull ups accumulated across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 300 Meter Run
• 24 Ab-Mat Sit Ups  
• 12 Double DB Deadlifts (50/35)
• Max Burpee – Pull Ups in remaining time

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Core: 4 Rounds

• 10 Banded Paloff Presses 
• 10 Banded Rotations 

:03s Pause on each press