WOD: Wednesday, November 13th, 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 Minutes)

  • Build to a heavy single deadlift

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Workout: For Time

  • 1000 Meter Row / 2400 Meter Bike / 800 Meter Runner
  • 40 Sumo Deadlift High Pulls (75/55)
  • (40/30) Hand Release Push Ups

  • 750 Meter Row / 1800 Meter Bike / 600 Meter Runner
  • 30 Sumo Deadlift High Pulls (75/55)
  • (30/20) Hand Release Push Ups

  • 500 Meter Row / 1200 Meter Bike / 400 Meter Runner
  • 20 Sumo Deadlift High Pulls (75/55)
  • (20/10) Hand Release Push Ups

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Cardio Option: For Time

  • 1000 Meter Row / 2400 Meter Bike / 800 Meter Runner
  • 40 Russian KB Swings (24k/16k)
  • (40/30) Hand Release Push Ups

  • 750 Meter Row / 1800 Meter Bike / 600 Meter Runner
  • 30 Russian KB Swings (24k/16k)
  • (30/20) Hand Release Push Ups

  • 500 Meter Row / 1200 Meter Bike / 400 Meter Runner
  • 20 Russian KB Swings (24k/16k)
  • (20/10) Hand Release Push Ups

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Core: 5 Rounds

  • 30 Flutter Kicks
  • 30 Side Crunches