WOD: Saturday, October 1st, 2022

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: (60/45) Calorie Row OR (45/35) Calorie Bike

-Then-

10 Rounds 

  • 5 Deadlifts (205/135) 
  • 5 Burpees Over Bar 
  • 5 Toes to Bar 

-Then-

  • Buy Out: (60/45) Calorie Row OR (45/35) Calorie Bike

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Cardio Option: For Time 

  • Buy In: (60/45) Calorie Row OR (45/35) Calorie Bike

-Then-

10 Rounds 

  • 10 Russian KB Swings (24K/16K) 
  • 5 Burpees 
  • 5 Toes to Bar 

-Then-

  • Buy Out: (60/45) Calorie Row OR (45/35) Calorie Bike

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Strength: Bench Press + Bicep Curls 

5 Sets 

  • 5 Bench Press (moderate weight) 
  • 10 Alt DB Bicep Curls (per side) 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings