WOD: Sunday, October 30th, 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 

  • 100 M Run / 150 M Row / 300 Meter Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Hollow Hold 

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Workout: 2 Intervals (9 Min ON / 2 Min Rest) 

  • Buy In: 400 Meter Run / 500 M Row / 1200 M Bike 

-In remaining time AMRAP of: 

  • 32 Double Unders 
  • 8 Toes to Bar
  • 4 Sumo Deadlift High Pulls (115/85) 

*2 total scores – rounds + reps for both intervals 

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Cardio Option: 2 Intervals (9 Min ON / 2 Min Rest) 

  • Buy In: 400 Meter Run / 500 M Row / 1200 M Bike 

-In remaining time AMRAP of: 

  • 32 Double Unders 
  • 8 Toes to Bar
  • 8 DB Hang Clean and Jerks (50/35) *4 per side

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations