WOD: Thursday, September 26th, 2024

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 20 Deadlifts (135/95) 
  • 12 Strict Pull Ups 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 10 Deadlifts (155/105) 
  • 6 Strict Pull Ups 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (185/115) 
  • 3 Strict Pull Ups 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 20 Rage Balls (20/15) 
  • 12 Strict Pull Ups 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 10 Rage Balls (20/15) 
  • 6 Strict Pull Ups 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 5 Rage Balls (20/15) 
  • 3 Strict Pull Ups 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)