WOD: Thursday, June 27th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute Per side

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Pre Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 20 Switches

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Workout: For Time

1 Round

  • 400 Meter Run
  • 30 Alternating Front Rack Lunges (50/35)(24k/16k)
  • 15 Sumo Deadlift High Pulls (75/55)

(30/20) Calorie Row OR Bike

2 Rounds

  • 300 Meter Run 
  • 20 Alternating Front Rack Lunges (50/35)(24k/16k)
  • 10 Sumo Deadlift High Pulls (95/65)

(30/20) Calorie Row OR Bike

3 Rounds

  • 200 Meter Run
  • 10 Alternating Front Rack Lunges (50/35)(24k/16k)
  • 5 Sumo Deadlift High Pulls (105/75)

*One DB/KB for the alternating front rack lunges

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Cardio Option: For Time

1 Round

  • 400 Meter Run
  • 30 Alternating Front Rack Lunges (50/35)(24k/16k)
  • 15 Russian KB Swings (24k/16k)

(30/20) Calorie Row OR Bike

2 Rounds

  • 300 Meter Run 
  • 20 Alternating Front Rack Lunges (50/35)(24k/16k)
  • 10 Russian KB Swings (24k/16k)

(30/20) Calorie Row OR Bike

3 Rounds

  • 200 Meter Run
  • 10 Alternating Front Rack Lunges (50/35)(24k/16k)
  • 5 Russian KB Swings (24k/16k)

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers (35/25)