WOD: Friday, January 29th, 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 3 Reps @75-80% of 1 Rep Max 

*Can be done as touch n’ go triples or drop singles 

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Workout: 4 Rounds 

  • (21/18) Calorie Row/Bike/Runner
  • 14 Single Arm Devils Press (50/35)
  • 7 Toes 2 Bar 

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 4 rounds INCLUDING rest time 

*Focus on trying to average the same time per round

*SIngle Arm DP is 7 per side 

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Endurance: Assault Bike Reverse Tabata

  • :10s ON – :20s OFF x 8 Sets 

*Goal is to try to sprint the :10s period for as many sets as possible

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Core: 5 Rounds 

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions