WOD: Wednesday, March 13th, 2019

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops
• Banded Hamstring Stretch – 1 Minute per side

Strength: Deadlift (12-15 Minutes)

• 5 sets x 1 Rep @90-95% of 1-Rep max

Workout: 4 Rounds (1 Minute stations / :15s transition)

• Station 1: Max Front Rack Lunge steps (75/55)
• Station 2: Max Box Jump Overs (24″/20″)
• Station 3: Max Calorie Row/Bike/Runner
• Station 4: Rest

*Score is max reps through all stations, reset on new round

*Lunges are 1:1, each leg is 1 rep 

Cardio Option: 4 Rounds (1 Minute stations / :15s transition)

• Station 1: Max Switches
• Station 2: Max Box Jump Overs (24″/20″)
• Station 3: Max Calorie Row/Bike/Runner
• Station 4: Rest

*Score is max reps through all stations, reset on new round

Core: 5 Rounds

• 15 Ab-Wheels
• 30 Russian Twists (25/15)