WOD: Wednesday, March 13th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Deadlift (12-15 Minutes)

  • 5 sets x 1 Rep @90-95% of 1-Rep max

 

Workout: 4 Rounds (1 Minute stations / :15s transition)

  • Station 1: Max Front Rack Lunge steps (75/55)
  • Station 2: Max Box Jump Overs (24″/20″)
  • Station 3: Max Calorie Row/Bike/Runner
  • Station 4: Rest

*Score is max reps through all stations, reset on new round

*Lunges are 1:1, each leg is 1 rep 

Cardio Option: 4 Rounds (1 Minute stations / :15s transition)

  • Station 1: Max Switches
  • Station 2: Max Box Jump Overs (24″/20″)
  • Station 3: Max Calorie Row/Bike/Runner
  • Station 4: Rest

*Score is max reps through all stations, reset on new round

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Russian Twists (25/15)