WOD: Wednesday, July 3rd, 2019

Warm-up: Group Dynamic

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

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Strength: Deadlift (12 – 15 Minute Cap)

• 5 Sets x 3 Reps @70-75% of 1 Rep Max

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Workout: For Time

20 – 16 – 12 – 8 – 4

• Deadlifts (115/85)
• Front Squats (115/85)

*After each round complete a 300 Meter Run

CRX: Deadlifts & Front Squats (155/105)

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Cardio Option: For Time

40 – 32 – 24 – 16 – 8

• Russian KB Swings (24k/16k)
• KB/DB Goblet Squats (24k/16k)(50/35)

*After each round complete a 300 Meter Run

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold