WOD: Thursday, August 31st, 2023

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 SLOW Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway (150 M Air Runner)
• 5 Deadlifts (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 9 Toes to Bar 
• 9 Deadlifts (205/135) 

-In remaining time complete max reps of:

• Calorie Row/Bike/Ski 

*One score – Total # of Calories completed across all 4 rounds

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 9 Toes to Bar 
• 18 Rage Balls (20/15) 

-In remaining time complete max reps of:

• Calorie Row/Bike/Ski 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)