WOD: Tuesday, August 28th, 2018
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push ups – 5-4-3-2-1 Reps
- Pigeon Stretch – 1 Minute Per side
Pre-Game: 4 Rounds
- Calorie Row (10/8), Calorie Bike/Run (7/5)
- 5 Sumo Deadlift High Pulls
- :10s Knee Raise Hold from pull up bar
Workout: 6 Rounds
- 9 Sumo Deadlift High Pulls (75/55)
- 12 Dumbbell Box Step ups (50/35), (24″/20″)
- 15 Toes 2 Bar
*After Rounds 2 and 4 = 500 Meter Run
*Step-ups done with one DB/KB
Endurance: Assault Runner Sprints
- 5 sets x :10s SPRINT, :50s Easy Jog
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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