WOD: Thursday, September 8th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Jump Squats 

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Workout: For Time 

  • 300 Meter Run 

-Into-

1 Round

  • 42 Double Unders 
  • 30 Wall Balls (20/14) 
  • 18 Sumo Deadlift High Pulls (75/55) 

-Then-

  • 300 Meter Run 

-Into-

2 Rounds 

  • 21 Double Unders 
  • 15 Wall balls (20/14) 
  • 9 Sumo Deadlift High Pulls (95/65) 

-Then-

  • 300 Meter Run 

-Into-

3 Rounds 

  • 14 Double Unders 
  • 10 Wall Balls (20/14) 
  • 6 Sumo Deadlift High Pulls (115/85) 

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Cardio Option: For Time 

  • 300 Meter Run 

-Into-

1 Round

  • 42 Double Unders 
  • 30 Wall Balls (20/14) 
  • 18 Russian KB Swings (24K/16K)

-Then-

  • 300 Meter Run 

-Into-

2 Rounds 

  • 21 Double Unders 
  • 15 Wall balls (20/14) 
  • 9 Russian KB Swings (24K/16K)

-Then-

  • 300 Meter Run 

-Into-

3 Rounds 

  • 14 Double Unders 
  • 10 Wall Balls (20/14) 
  • 6 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches