WOD: Wednesday, February 27th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Deadlift (12-15 Minutes)

  • 5 sets x 5 Reps @70-75% of 1-Rep max

 

Workout: For Time

  • Buy In: 75 Switches

-Then-

4 Rounds

  • 6 Strict Pull ups
  • 9 Deadlifts (185/125)
  • 12 Calorie Bike/Runner/Row

-Then-

  • Buy Out: 75 Switches

 

Cardio Option: For Time

  • Buy In: 75 Switches

-Then-

4 Rounds

  • 6 Strict Pull ups
  • 12 Russian KB Swings (32k/24k)
  • 12 Calorie Bike/Runner/Row

-Then-

  • Buy Out: 75 Switches

 

Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold