WOD: Saturday, August 25th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Deadlifts (ascending weights)
  • :20s Plank on hands

 

Workout: For Time

15-12-9-6-3

  • Bar Over Burpees
  • Deadlifts (increasing loads)

Before each round: 300 Meter Run

Round of 15: (135/95)

Round of 12: (185/115)

Round of 9: (205/135)

Round of 6: (225/155)

Round of 3: (275/175)

*Color up and don’t load up on 10’s

 

Strength: Bench Press

  • 5 Sets x 5 Reps @moderate weight

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold