WOD: Sunday, June 9th, 2019

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute Per side 

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Pre Game: 3 Rounds

  • Run the stairs
  • 5 Sumo Deadlift High Pulls
  • :15s Hollow Hold

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Workout: 4 Rounds

  • 400 Meter Run
  • 40 – 30 – 20 – 10 Ab-Mat sit ups
  • 40 – 30 – 20 – 10 Sumo Deadlift High Pulls (75/55)

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Cardio Option: 4 Rounds

  • 400 Meter Run
  • 40 – 30 – 20 – 10 Ab-Mat sit ups
  • 20 – 15 – 10 – 5 Calorie Row

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Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)