WOD: Friday, October 8th, 2021

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Butt Kicks, Lateral Hops
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike
  • 5 Deadlifts (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • 6 Deadlifts (225/155) 
  • 12 Pull Ups 
  • (18/12) Calorie Row OR Bike 

-Then-

  • Buy Out: 800 Meter Run 

*CRX: 6 Bar/Ring Muscle Ups 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • 12 Russian KB Swings (24K/16K)
  • 12 Pull Ups 
  • (18/12) Calorie Row OR Bike 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions