WOD: Thursday, November 5th, 2020
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Half Kneeling Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 30 Double Unders OR 60 Single Unders
- 3 – 5 Deadlifts (ascending weights)
- :10s Active Hang from pull up bar
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Workout: For Time
3 – 6 – 9 – 12 – 15
- Box Jump Overs (24”/20”)
- Deadlifts (185/125)
- Pull Ups
-Then-
- 500 Meter Run
-Then-
15 – 12 – 9 – 6 – 3
- Box Jump Overs (24”/20”)
- Deadlifts (185/125)
- Pull Ups
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Cardio Option: For Time
3 – 6 – 9 – 12 – 15
- Box Jump Overs (24”/20”)
- Russian KB Swings (24k/16k)
- Pull Ups
-Then-
- 500 Meter Run
-Then-
15 – 12 – 9 – 6 – 3
- Box Jump Overs (24”/20”)
- Russian KB Swings (24k/16k)
- Pull Ups
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Core: 5 Rounds
- 15 V-Ups
- :30s Hollow Hold
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