WOD: Thursday, January 7th, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Toe Touches – 10 SLOW Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row OR 100 Meter Run 
• 3 Deadlifts (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: AMRAP x 24 Minutes

• 24 Double Unders 
• 8 Toes 2 Bar 
• 4 Deadlifts (225/155) 

*Every 3 Minutes (not including 0:00) complete:

• 150 Meter Row OR 100 Meter Run

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Cardio Option: AMRAP x 24 Minutes  

• 24 Double Unders 
• 8 Toes 2 Bar 
• 8 Russian KB Swings (24k/16k)

*Every 3 Minutes (not including 0:00) complete:

• 150 Meter Row OR 100 Meter Run

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Core: 4 Rounds 

• 15 Long Sit Ups 
• 30 Side Crunches