WOD: Tuesday, July 10th, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 KB Goblet Squats (16k/12k)
  • 5 Deadlifts (ascending weights)

 

Workout: 4 Rounds

  • 400 Meter Run
  • 20 Wall Balls (20/14)
  • 10 Deadlifts (205/115)

 

Endurance: Running Intervals

  • 4 Sets – 1 minute on, :30s off

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to Elbow plank hold (alternate sides each round)