WOD: Wednesday, August 21st, 2019

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Toe Touches – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Minute Per side

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Strength: Deadlift (12 – 15 Minute Cap)

• 5 Sets x 5 Reps @55-60% of 1 Rep Max

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Workout: For Time

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 60 AB-Mat Sit ups
• 40 Wall Balls (20/14)
• 20 Alt Single Arm Devils Press (50/35)(24k/16k)
• 40 Wall Balls (20/14)
• 60 AB-Mat Sit Ups
• 500 Meter Row / 400 Meter Run / 1200 Meter Bike

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Cardio Option: For Time

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike
• 60 AB-Mat Sit ups
• 40 Wall Balls (20/14)
• 30 Burpees
• 40 Wall Balls (20/14)
• 60 AB-Mat Sit Ups
• 500 Meter Row / 400 Meter Run / 1200 Meter Bike

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Core: 5 Rounds

• :20s Side Plank (per side)
• 20 Muffin Toppers (35/25) *Per side