WOD: Saturday, August 10th, 2019

Warm-up: Group Dynamic                     

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Banded Hamstring Stretch – 1 Minute per side

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Pre Game: 4 Rounds (12 min cap)

• Run the stairs
• 5 Deadlifts (ascending weights)
• :15s Hanging Knee Raise Hold

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Workout: For Time

• 400 Meter Run OR 500 Meter Row
• 18 Toes 2 Bar
• 18 Deadlifts (225/155)

• 400 Meter Run OR 500 Meter Row
• 15 Toes 2 Bar
• 15 Deadlifts (225/155)

• 400 Meter Run OR 500 Meter Row
• 12 Toes 2 Bar
• 12 Deadlifts (225/155)

• 400 Meter Run OR 500 Meter Row
• 9 Toes 2 Bar
• 9 Deadlifts (225/155)

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Cardio Option: For Time

• 400 Meter Run OR 500 Meter Row
• 18 Toes 2 Bar
• 36 Russian KB Swings (24k/16k)

• 400 Meter Run OR 500 Meter Row
• 15 Toes 2 Bar
• 30 Russian KB Swings (24k/16k)

• 400 Meter Run OR 500 Meter Row
• 12 Toes 2 Bar
• 24 Russian KB Swings (24k/16k)

• 400 Meter Run OR 500 Meter Row
• 9 Toes 2 Bar
• 18 Russian KB Swings (24k/16k)

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Strength: Bench Press

• 3 sets x 5 Reps @80% of 1 Rep max

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Core: 5 Rounds

• 30 Flutter Kicks
• 30 Muffin Toppers (35/25)