WOD: Sunday, September 4th, 2022

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds w/ Partner 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: Partner AMRAP x 21 Minutes 

Partner A 

• 200 Meter Run 
• 8 Deadlifts (205/135) 
• 8 Weighted Ab-Mat Sit Ups (20/14) 

Partner B 

• Max Calorie Row OR Bike 

*Once Partner A completes a FULL round partners will then switch 

*ONE machine but can have two barbells/ab-mats 

*Two Scores:

• Total Calories completed amongst both partners 
• Total Rounds + Reps completed amongst both partners 

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Cardio Option: Partner AMRAP x 21 Minutes 

Partner A 

• 200 Meter Run 
• 12 Russian KB Swings (24K/16K) 
• 8 Weighted Ab-Mat Sit Ups (20/14) 

Partner B 

• Max Calorie Row OR Bike 

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Solo Option: For Time 

5 Rounds 

• 200 Meter Run 
• 8 Deadlifts (205/135) 
• 8 Weighted Ab-Mat Sit Ups 

-Then-

• (60/45) Calorie Row OR (50/35) Calorie Bike 

*If choosing to do the cardio version then 12 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)