WOD: Friday, March 29th, 2019

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Warm-up: Group Dynamic

  • Lateral Hop Tabata – 2 Minutes
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Couch Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • Establish a one rep max

 

Workout: For Time

  • 800 Meter Run OR 1,000 Meter Row
  • 40 Deadlifts (155/105)
  • 20 Pull ups

 

  • 500 Meter Run OR 600 Meter Row
  • 20 Deadlifts (185/115)
  • 10 Pull ups

 

  • 300 Meter Run OR 400 Meter Row
  • 10 Deadlifts (205/135)
  • 5 Pull ups

 

Cardio Option: For Time

  • 800 Meter Run OR 1,000 Meter Row
  • 60 Russian KB Swings (24k/16k)
  • 20 Pull ups

 

  • 500 Meter Run OR 600 Meter Row
  • 40 Russian KB Swings (24k/16k)
  • 10 Pull ups

 

  • 300 Meter Run OR 400 Meter Row
  • 20 Russian KB Swings (24k/16k)
  • 5 Pull ups

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions