WOD: Wednesday, July 24th, 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 3 Reps @80-85% of 1 Rep Max

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Workout: For Time

  • 800 Meter Run
  • 20 Hang DB/KB Snatches (50/35)(24k/16k)
  • 40 DB/KB Front Squats (Right side)
  • 100 Double Unders
  • 40 DB/KB Front Squats (Left Side)
  • 20 Hang DB/KB Snatches (50/35)(24k/16k)
  • 800 Meter Run

*All DB/KB movements are done with ONE dumbbell or Kettle bell

**Hang Snatches are 10 per side, break reps up as desired

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Cardio Option: For Time

  • 800 Meter Run
  • 30 Rage Balls (20/15)
  • 60 Med Ball Jump Squats (20/14)
  • 100 Double Unders
  • 60 Med Ball Jump Squats (20/14)
  • 30 Rage Balls (20/15)
  • 800 Meter Run

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings