WOD: Wednesday, October 11th, 2023

Warm-up: Group Dynamic

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

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Strength: Deadlift (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*No Touch n’ Go, reset at the bottom for each rep 

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Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 

  • Burpees to a target (pull up bar) 
  • Toes to Bar 
  • DB Box Step Ups (50/35)(24”/20”) 

-Then-

  • Buy Out: 500 Meter Run 

*Burpees must be a 2 hand touch 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold