WOD: Wednesday, November 13th, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Deadlift (12 – 15 Minutes)
- Build to a heavy single deadlift
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Workout: For Time
- 1000 Meter Row / 2400 Meter Bike / 800 Meter Runner
- 40 Sumo Deadlift High Pulls (75/55)
- (40/30) Hand Release Push Ups
- 750 Meter Row / 1800 Meter Bike / 600 Meter Runner
- 30 Sumo Deadlift High Pulls (75/55)
- (30/20) Hand Release Push Ups
- 500 Meter Row / 1200 Meter Bike / 400 Meter Runner
- 20 Sumo Deadlift High Pulls (75/55)
- (20/10) Hand Release Push Ups
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Cardio Option: For Time
- 1000 Meter Row / 2400 Meter Bike / 800 Meter Runner
- 40 Russian KB Swings (24k/16k)
- (40/30) Hand Release Push Ups
- 750 Meter Row / 1800 Meter Bike / 600 Meter Runner
- 30 Russian KB Swings (24k/16k)
- (30/20) Hand Release Push Ups
- 500 Meter Row / 1200 Meter Bike / 400 Meter Runner
- 20 Russian KB Swings (24k/16k)
- (20/10) Hand Release Push Ups
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Core: 5 Rounds
- 30 Flutter Kicks
- 30 Side Crunches
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