WOD: Thursday, October 26th, 2023

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps total 
  • Rig Assisted Calf Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Tempo Push Ups – 3 Box Jumps 

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Workout: For Time 

4 Rounds 

  • 100 Meter Run 
  • 4 Sumo Deadlift High Pulls (115/85) 
  • 4 Burpee Box Jumps (24”/20”) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Sumo Deadlift High Pulls (105/75) 
  • 8 Burpee Box Jumps (24”/20”)

-Then-

1 Round

  • 400 Meter Run 
  • 16 Sumo Deadlift High Pulls (95/65) 
  • 16 Burpee Box Jumps (24”/20”)

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Cardio Option: For Time 

4 Rounds 

  • 100 Meter Run 
  • 8 Russian KB Swings (24K/16K)
  • 4 Burpee Box Jumps (24”/20”) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 16 Russian KB Swings (24K/16K)
  • 8 Burpee Box Jumps (24”/20”)

-Then-

1 Round

  • 400 Meter Run 
  • 32 Russian KB Swings (24K/16K)
  • 16 Burpee Box Jumps (24”/20”)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations