WOD: Thursday, January 5th, 2023

Warm-up: Group Dynamic 

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

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Pre-Game: 9 Minute EMOM 

• Min1: 100 Meter Run 
• Min2: 5 Deadlifts (ascending weights) 
• Min3: 5 SLOW Knee Raises + :15s Hanging Knee Raise Hold

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 16 Toes to Bar 
• 16 Deadlifts (205/135) 

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Toes to Bar 
• 8 Deadlifts (205/135) 

-Then-

4 Rounds 

• 100 Meter Run 
• 4 Toes to Bar 
• 4 Deadlifts (205/135) 

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Cardio Option: For Time 

1 Round 

• 400 Meter Run 
• 16 Toes to Bar 
• 32 Russian KB Swings (24K/16K)

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Toes to Bar 
• 16 Russian KB Swings (24K/16K)

-Then-

4 Rounds 

• 100 Meter Run 
• 4 Toes to Bar 
• 8 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations