WOD: Wednesday, August 26th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Sumo Inchworm push ups – 5-4-3-2-1 Reps
• Toe Touches – 10 SLOW Reps 

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Workout: 4 Rounds (1 Minute ON / :15s transition)

• Station 1: Max DB/KB Sumo Deadlift High Pulls
• Station 2: Max Med Ball Sit Ups 
• Station 3: Max DB/KB Push Press 
• Station 4: Max Mountain Climbers 
• Station 5: Rest 

*Switch arms whenever you want

BARBELL OPTION: 4 Rounds (1 Minute ON / :15s transition)

• Station 1: Max Sumo Deadlift High Pulls (75/55)
• Station 2: Max Med Ball Sit Ups 
• Station 3: Max Push Press (75/55)
• Station 4: Max Mountain Climbers 
• Station 5: Rest 

WORKOUT FLOW: 

• Workout today is 4 total rounds of 5 separate stations. You will work at each station for a full minute and then take a :15s transition between each station. Station 5 is a rest station. 

EQUIPMENT MODIFICATION:

• For the DB/KB movements find a weighted object that allows you to complete these movements correctly. 
• Med Ball Sit Ups – If you don’t have a med ball for your sit ups then complete regular sit ups. 

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Core: 5 Rounds 

• :20s Hollow Hold 
• 10 Long Sit Ups