WOD: Wednesday, September 4th, 2019

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Warm-up: Group Dynamic                      

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Min per side

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Pre Game: 9 Minute EMOM

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 3-5 Deadlifts (ascending weights)
  • Min 3: 1 Round of Mini Strict Cindy

*Mini Strict Cindy = 3 Strict Pull ups, 6 Push Ups, 9 Air Squats

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Workout: Every 5 Minutes for 5 Rounds

  • 300 Meter Run
  • 12 Deadlifts (205/135)
  • 9 Chest to Bar Pull Ups
  • *Max Calorie Row/Bike/Runner

*Score is max calories accumulated across all 5 Rounds

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Cardio Option: Every 5 Minutes for 5 Rounds

  • 300 Meter Run
  • 24 Russian KB Swings (24k/16k)
  • 9 Chest to Bar Pull Ups
  • *Max Calorie Row/Bike/Runner

*Score is max calories accumulated across all 5 Rounds

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Core: 4 Rounds

  • 30 Bicycle Crunches
  • 30 Side Crunches