WOD: Sunday, October 10th, 2021

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs w/ pause – 10 Reps (5 Per side)
  • Pigeon Stretch – 1 Minute Per side

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Jump Squats 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner

*Every 3 Minutes (Not including start) Complete:

  • 12 Alt Med-Ball Lunges (20/14)
  • 8 Sumo Deadlift High Pulls (105/75)

*Score is total calories completed in 21 Minutes

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner

*Every 3 Minutes (Not including start) Complete:

  • 12 Alt Med-Ball Lunges (20/14)
  • 12 Rage Balls (20/15) 

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Skill Work: Double Unders 

  • Beginner: Work on linking reps together
  • Intermediate: Accumulate 100 Reps in unbroken sets of 10 
  • Advanced: Accumulate 200 Reps in Unbroken sets of 50

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold 

*Hold a light plate overhead during hollow hold for increased difficulty