WOD: Saturday, May 25th, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre Game: 4 Rounds
- (7/5) Calorie Row / Bike / Runner
- 3 Deadlifts (ascending weights)
- 5 Jump Squats
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Workout: For Time
- 500 Meter Run
- 50 Weighted Switches (50/35)(24k/16k)
- 15 Deadlifts (225/155)
- 300 Meter Run
- 15 Deadlifts (225/155)
- 50 Weighted Switches (50/35)(24k/16k)
- 500 Meter Run
*One DB or KB for the weighted switches
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Cardio Option: For Time
- 500 Meter Run
- 50 Weighted Switches (50/35)(24k/16k)
- 30 Russian KB Swings (24k/16k)
- 300 Meter Run
- 30 Russian KB Swings (24k/16k)
- 50 Weighted Switches (50/35)(24k/16k)
- 500 Meter Run
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Strength: Bench Press + Bicep Curls
- 4 sets x 5 Reps @ moderate weight + 10 Bicep curls per side
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Core: 4 Rounds
- 15 Ab-Wheels
- :30s Superman Hold
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