WOD: Saturday, April 20th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 5 Deadlifts (ascending weights

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Workout: For Time

(21/18) Calorie Row OR (18/15) Calorie Bike/Runner

  • 30 Burpees Over the Bar
  • 30 Deadlifts (185/115)

(21/18) Calorie Row OR (18/15) Calorie Bike/Runner

  • 20 Burpees Over the Bar
  • 20 Deadlifts (205/125)

(21/18) Calorie Row OR (18/15) Calorie Bike/Runner

  • 10 Burpees Over the Bar
  • 10 Deadlifts (225/155)

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Cardio Option: For Time

(21/18) Calorie Row OR (18/15)Calorie Bike/Runner

  • 30 Burpees
  • 60 Russian KB Swings (24k/16k)

(21/18) Calorie Row OR (18/15) Calorie Bike/Runner

  • 20 Burpees
  • 40 Russian KB Swings (24k/16k)

(21/18) Calorie Row OR (18/15) Calorie Bike/Runner

  • 10 Burpees
  • 20 Russian KB Swings (24k/16k)


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Core: 4 Rounds

  • 30 Mountain Climbers
  • 30 Muffin Toppers (35/25)