WOD: Tuesday, September 14th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Glute Bridges w/ pause – 10 SLOW Reps 
• Banded Hamstrings Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• Buy In: 300 Meter Farmers Carry (50/35)(24K/16K)

-Then-

5 Rounds 

• 45 Double Unders 

15 – 12 – 9 – 6 – 3

• Pull Ups 
• Deadlifts (205/135) 

-Then-

• Buy Out: 300 Meter Farmers Carry (50/35)(24K/16K)

*CRX: Bar/Ring Muscle Ups (5-4-3-2-1 Reps) 

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Cardio Option: For Time 

• Buy In: 300 Meter Farmers Carry (50/35) 

-Then-

5 Rounds 

• 45 Double Unders 

15 – 12 – 9 – 6 – 3

• Pull Ups 
• Russian KB Swings (24K/16K) x 2

-Then-

• Buy Out: 300 Meter Farmers Carry (50/35) 

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Endurance Work: Assault Bike Intervals

• 2:00 Max Calories 

-Rest :30s-

• 1:30 Max Calories

-Rest :30s-

• 1:00 Max Calories 

-Rest :30s-

• :30s Max Calories

-Rest 2 Minutes and repeat-

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• :40s Tuck Hold