WOD: Sunday, March 24th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds (12 Minute Cap)

  • Run the stairs
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Broad Jumps

 

Workout: For Time

3 Rounds

  • 200 Meter Run
  • 12 Sumo Deadlift High Pulls (115/85)
  • 12 Box Jump Overs (24″/20″)

-800 Meter Run-

3 Rounds

  • 12 Box Jump Overs (24″/20″)
  • 12 Sumo Deadlift High Pulls (115/85)
  • 200 Meter Run

*800 Meter Run is only between the two round portions (one 800 meter Run)

Cardio Option: For Time

3 Rounds

  • 200 Meter Run
  • 24 Russian KB Swings (24k/16k)
  • 12 Box Jump Overs (24″/20″)

-800 Meter Run-

3 Rounds

  • 12 Box Jump Overs (24″/20″)
  • 24 Russian KB Swings (24k/16k)
  • 200 Meter Run

 

Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Hollow Hold