WOD: Tuesday, May 21st, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • :15s Wall Sit

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Workout: 2 Rounds

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike
  • 50 Wall Balls (20/14)
  • 30 Sumo Deadlift High Pulls (105/75)

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Cardio Option: 2 Rounds

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike
  • 50 Wall Balls (20/14)
  • 30 Russian KB Swings (24k/16k)

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Core: 5 Rounds

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings