WOD: Saturday, August 31st, 2019

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Warm-up: Group Dynamic                      

  • Group Jog – 3 laps
  • Toe Touches – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 9 minute EMOM

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
  • Min 3: 10 SLOW KB Goblet Squats (16k/12k)

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Workout: 4 Rounds

  • 400 Meter Med-Ball Run (20/14)
  • 24 Wall Balls (20/14)
  • 12 Sumo Deadlift High Pulls (95/65)

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Cardio Option: 4 Rounds

  • 400 Meter Med-Ball Run (20/14)
  • 24 Wall Balls (20/14)
  • 24 Russian KB Swings (24k/16k)

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Strength: Bench Press

  • Build to a one rep max

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Core: 4 Rounds

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