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
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