WOD: Tuesday, August 28th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Calorie Row (10/8), Calorie Bike/Run (7/5)
  • 5 Sumo Deadlift High Pulls
  • :10s Knee Raise Hold from pull up bar

 

Workout: 6 Rounds 

  • 9 Sumo Deadlift High Pulls (75/55)
  • 12 Dumbbell Box Step ups (50/35), (24″/20″)
  • 15 Toes 2 Bar

*After Rounds 2 and 4 = 500 Meter Run

*Step-ups done with one DB/KB

 

Endurance: Assault Runner Sprints

  • 5 sets x :10s SPRINT, :50s Easy Jog

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations