WOD: Thursday, September 2nd, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Deadlifts (ascending weights)
  • 3 Strict Toes 2 Bar OR 5 SLOW Hanging Knee Raises 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 12 Toes 2 Bar 
  • 12 Deadlifts (135/95)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 10 Toes 2 Bar 
  • 10 Deadlifts (185/115)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

2 Rounds 

  • 8 Toes 2 Bar 
  • 8 Deadlifts (205/135)

*CRX: 12 (205/125), 10 (225/155), 8 (275/175)

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Cardio Option: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

2 Rounds 

  • 12 Toes 2 Bar 
  • 12 Alt Step Ups (50/35)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

2 Rounds 

  • 10 Toes 2 Bar 
  • 10 Alt Step Ups (50/35)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

2 Rounds 

  • 8 Toes 2 Bar 
  • 8 Alt Step Ups (50/35)

*Alternating step ups so half per side 

*One DB and box set to 20” for everyone

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Accessory Work: Upper body Pulling 

4 Sets 

  • 5 Strict Pull Ups OR 10 Ring Rows 
  • 10 DB/KB Bent Over Rows (PER SIDE) 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • :30s Hollow Hold