WOD: Thursday, July 19th, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 25 Reps
- Toe Touches – 10 SLOW reps
- Banded Hamstring Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the Stairs
- 5 Sumo Deadlift High Pulls (ascending weights)
- 5 Broad Jumps
Workout: AMRAP x21 Minutes
- 9 Sumo Deadlift High Pulls (95/65)
- 12 Box Jumps (24″/20″)
- 15 Ab-Mat Sit ups
- 300 Meter Run
Accessory Work: Single Arm Pressing
- 5 sets of 8 reps each side of single arm dumbbell presses
Core: 5 Rounds
- 20 Russian Twists
- 20 Superman Rocks
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