WOD: Sunday, August 12th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Sumo Inchworm Push ups – (5-4-3-2-1)

 

Pre-Game: 4 Rounds (with partner) 10 min CAP

  • Run the Stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Power Snatches (ascending weights)

 

Workout: For Time

In Teams of 2:

Calorie Row/Bike/Run (80/60)

  • 80 Sumo Deadlift High Pulls (75/55)

Calorie Row/Bike/Run (60/40)

  • 60 Russian KB Swings (24k/16k)

Calorie Row/Bike/Run (40/20)

  • 40 Power Snatches (75/55)

*Split work evenly between both partners

*If you do it solo, split reps in half

 

Accessory Work: Single Arm pulls

  • 5 sets x 8 Reps of Dumbbell single arm rows

 

Core: 4 Rounds

  • 30 Muffin Toppers (35/25)
  • :30s Knee to elbow Plank hold (alt sides each round)