WOD: Saturday, August 25th, 2018
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the Stairs
- 5 Deadlifts (ascending weights)
- :20s Plank on hands
Workout: For Time
15-12-9-6-3
- Bar Over Burpees
- Deadlifts (increasing loads)
Before each round: 300 Meter Run
Round of 15: (135/95)
Round of 12: (185/115)
Round of 9: (205/135)
Round of 6: (225/155)
Round of 3: (275/175)
*Color up and don’t load up on 10’s
Strength: Bench Press
- 5 Sets x 5 Reps @moderate weight
Core: 4 Rounds
- 10 Knee Raises
- :20s Knee Raise Hold
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