WOD: Wednesday, January 20th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (15 Minutes) 

  • 5 Sets x 5 Reps @65-70% of 1 Rep Max 

*Can be completed as touch n’ go OR singles

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Workout: 4 Intervals (1 Minute Stations / :15s Transition)

  • Station 1: Max Front Rack Lunges (75/55)
  • Station 2: Max Burpee – Pull Ups 
  • Station 3: Max Calorie Row/Bike/Runner
  • Station 4: Rest 

*CRX: Max Burpee – Bar Muscle Ups

*Score is max reps across all stations

*4 separate scores, restart at 0 each new interval 

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Cardio Option : 4 Intervals (1 Minute Stations / :15s Transition)

  • Station 1: Max Switches
  • Station 2: Max Burpee – Pull Ups 
  • Station 3: Max Calorie Row/Bike/Runner
  • Station 4: Rest 

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Core: 5 Rounds 

  • 30 Flutter Kicks
  • 30 DB Side Bends (50/35)