WOD: Thursday, September 7th, 2023

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • 5 Slow Knee Raises + :10s Dead hang 

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Workout: For Time 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

16 – 14 – 12 – 10 – 8 

  • Deadlifts (205/135) 
  • Toes to Bar 

*Carry is to be completed before each round of deadlifts

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Cardio Option: For Time 

  • 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)

16 – 14 – 12 – 10 – 8 

  • Russian KB Swings (24K/16K) x2
  • Toes to Bar 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold