WOD: Thursday, July 19th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Toe Touches – 10 SLOW reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Broad Jumps

 

Workout: AMRAP x21 Minutes

  • 9 Sumo Deadlift High Pulls (95/65)
  • 12 Box Jumps (24″/20″)
  • 15 Ab-Mat Sit ups
  • 300 Meter Run

 

Accessory Work: Single Arm Pressing

  • 5 sets of 8 reps each side of single arm dumbbell presses

 

Core: 5 Rounds

  • 20 Russian Twists
  • 20 Superman Rocks