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