WOD: Saturday, August 10th, 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

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Pre Game: 4 Rounds (12 min cap)

  • Run the stairs
  • 5 Deadlifts (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: For Time

  • 400 Meter Run OR 500 Meter Row
  • 18 Toes 2 Bar
  • 18 Deadlifts (225/155)
  • 400 Meter Run OR 500 Meter Row
  • 15 Toes 2 Bar
  • 15 Deadlifts (225/155)
  • 400 Meter Run OR 500 Meter Row
  • 12 Toes 2 Bar
  • 12 Deadlifts (225/155)
  • 400 Meter Run OR 500 Meter Row
  • 9 Toes 2 Bar
  • 9 Deadlifts (225/155)

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Cardio Option: For Time

  • 400 Meter Run OR 500 Meter Row
  • 18 Toes 2 Bar
  • 36 Russian KB Swings (24k/16k)
  • 400 Meter Run OR 500 Meter Row
  • 15 Toes 2 Bar
  • 30 Russian KB Swings (24k/16k)
  • 400 Meter Run OR 500 Meter Row
  • 12 Toes 2 Bar
  • 24 Russian KB Swings (24k/16k)
  • 400 Meter Run OR 500 Meter Row
  • 9 Toes 2 Bar
  • 18 Russian KB Swings (24k/16k)

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Strength: Bench Press

  • 3 sets x 5 Reps @80% of 1 Rep max

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Core: 5 Rounds

  • 30 Flutter Kicks
  • 30 Muffin Toppers (35/25)