WOD: Wednesday, September 4th, 2019

Warm-up: Group Dynamic                      

• Jumping Jacks – 30 Reps
• Toe Touches – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Min per side

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Pre Game: 9 Minute EMOM

• Min 1: 150 Meter Row OR 100 Meter Runner
• Min 2: 3-5 Deadlifts (ascending weights)
• Min 3: 1 Round of Mini Strict Cindy

*Mini Strict Cindy = 3 Strict Pull ups, 6 Push Ups, 9 Air Squats

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Workout: Every 5 Minutes for 5 Rounds

• 300 Meter Run
• 12 Deadlifts (205/135)
• 9 Chest to Bar Pull Ups
• *Max Calorie Row/Bike/Runner

*Score is max calories accumulated across all 5 Rounds

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Cardio Option: Every 5 Minutes for 5 Rounds

• 300 Meter Run
• 24 Russian KB Swings (24k/16k)
• 9 Chest to Bar Pull Ups
• *Max Calorie Row/Bike/Runner

*Score is max calories accumulated across all 5 Rounds

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Core: 4 Rounds

• 30 Bicycle Crunches
• 30 Side Crunches