WOD: Tuesday, September 13th, 2022

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

  • 800 Meter Run 

-Into-

2 Rounds 

  • 24 Ab-Mat Sit Ups 
  • 12 Deadlifts (205/135) 
  • 2 Rope Climbs 

-Then-

  • 400 Meter Run 

-Into-

4 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Deadlifts (205/135) 
  • 1 Rope Climb 

*Rope Climb Modifications:

  • Rope Ascents (4 Reps / 2 Reps) 
  • Strict Pull Ups (6 Reps / 3 Reps) 

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Cardio Option: For Time 

  • 800 Meter Run 

-Into-

2 Rounds 

  • 24 Ab-Mat Sit Ups 
  • 24 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

-Then-

  • 400 Meter Run 

-Into-

4 Rounds 

  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Russian KB Swings (24K/16K)
  • 1 Rope Climb 

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Core: 4 Rounds 

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