WOD: Wednesday, July 31st, 2019

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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 1 Rep @90% of 1 Rep Max

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Workout: For Time

  • 24 Deadlifts (155/105)
  • 12 Strict Pull Ups
  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 18 Deadlifts (155/105)
  • 9 Strict Pull Ups
  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 12 Deadlifts (155/105)
  • 6 Strict Pull Ups
  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike

*Strict pull up scale: 2:1 Ring Rows (24-18-12)

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Cardio Option: For Time

  • 36 Atomic Sit Ups (25/15)
  • 12 Strict Pull Ups
  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 27 Atomic Sit Ups (25/15)
  • 9 Strict Pull Ups
  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 18 Atomic Sit Ups (25/15)
  • 6 Strict Pull Ups
  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings