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
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