WOD: Thursday, September 9th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Glute Bridges w/ Pause – 10 SLOW Reps 
• Banded Hamstring Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 1 Min Row / Bike / Runner
• 5 Sumo Deadlift High Pulls (ascending weights)
• :20s Plank on hands 

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Workout: Every 7 Minutes x 3 Rounds 

• Buy In: 24 Switches 

-Then, in remaining time AMRAP of:

• 24 Double Unders 
• 6 Sumo Deadlift High Pulls (115/85)
• 4 Bar Facing Burpees 

*3 Total scores – Rounds + Reps for each round

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Cardio Option: Every 7 Minutes x 3 Rounds 

• Buy In: 24 Switches 

-Then, in remaining time AMRAP of:

• 24 Double Unders 
• 6 KB Sumo Deadlift High Pulls (24K/16K) 
• 4 Burpees 

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Accessory Work: Run/Bike Tabata 

• :20s ON – :10s OFF x 8 Sets 

*Complete on either the assault bike or the air runner 

*High intensity on the working sets to maximize the cals 

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K)
• 30 Russian Twists (25/15)