WOD: Wednesday, July 17th, 2019

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 5 Reps @70-75% of 1 Rep Max

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Workout: For Time

• 21 Shoulder to Overhead (115/85)
• 21 Box Jump Overs (24″/20″)
• 500 Meter Run

• 15 Shoulder to Overhead (115/85)
• 15 Box Jump Overs (24″/20″)
• 500 Meter Run

• 9 Shoulder to Overhead (115/85)
• 9 Box Jump Overs (24″/20″)
• 500 Meter Run

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Cardio Option: For Time

• 21 Atomic Sit Ups (25/15)
• 21 Box Jump Overs (24″/20″)
• 500 Meter Run

• 15 Atomic Sit Ups (25/15)
• 15 Box Jump Overs (24″/20″)
• 500 Meter Run

• 9 Atomic Sit Ups (25/20)
• 9 Box Jump Overs (24″/20″)
• 500 Meter Run

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Core: 4 Rounds

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