WOD: Thursday, May 30th, 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

  • 30 Double Unders
  • 5 Deadlifts (ascending weights)
  • 5 Plyo Push ups

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Workout: AMRAP Repeats (:90s Rest b/w each)

AMRAP x 9 Minutes

  • 300 Meter Run
  • 9 Deadlifts (205/125)
  • 9 Burpees Over the Bar

AMRAP x 7 Minutes

  • 200 Meter Run
  • 7 Deadlifts (225/155)
  • 7 Burpees Over the Bar

AMRAP x 5 Minutes

  • Run the Stairs (100 Meter Air Runner)
  • 5 Deadlifts (245/165)
  • 5 Burpees Over the Bar

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Cardio Option: AMRAP Repeats (:90s Rest b/w each)

AMRAP x 9 Minutes

  • 300 Meter Run
  • 18 Russian KB Swings (24k/16k)
  • 9 Burpees

AMRAP x 7 Minutes

  • 200 Meter Run
  • 14 Russian KB Swings (24k/16k)
  • 7 Burpees

AMRAP x 5 Minutes

  • Run the Stairs (100 Meter Air Runner)
  • 10 Russian KB Swings (24k/16k)
  • 5 Burpees

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Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank on Hands