WOD: Wednesday, July 10th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • 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 1 Reps @80-85% of 1 Rep Max

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Workout: 5 Rounds

  • 6 Pull Ups
  • 12 Burpees Over the Bar
  • 18 Sumo Deadlift High Pulls (75/55)

*Every 3 Minutes INCLUDING “0:00”: 200 Meter Run

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Cardio Option: 5 Rounds

  • 6 Pull Ups
  • 12 Burpees to a plate
  • 12 Atomic Sit Ups (25/15)

*Every 3 Minutes INCLUDING “0:00”: 200 Meter Run

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Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank on Hands