WOD: Wednesday, March 3rd, 2021 *NEW STRENGTH CYCLE STARTS NEXT WEEK (March 8th)

Warm-up: Group Dynamic 

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

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Pre-Game: EMOM x 9 Minutes 

• Min 1: (10/8) Calorie Row/Bike/Runner
• Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min 3: 15 Segmented Wall Balls 

*5 Med Ball Push Press, 5 Med Ball Front Squats, 5 Wall Balls

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Workout: AMRAP Repeats

AMRAP x 9 Minutes 

• 200 Meter Run 
• 14 Wall Balls (20/14)
• 7 Sumo Deadlift High Pulls (75/55)

-Rest :90s-

AMRAP x 7 Minutes 

• 200 Meter Run 
• 10 Wall Balls (20/14)
• 5 Sumo Deadlift High Pulls (95/65)

-Rest :90s-

AMRAP x 5 Minutes 

• 200 Meter Run 
• 6 Wall Balls (20/14)
• 3 Sumo Deadlift High Pulls (115/85) 

Running Sub: 250 Meter Row / 600 Meter Bike 

*3 Seperate scores (one for each amrap)

• 1 Rep for every 100 meters complete on run
• 1 Rep for every 125 meters completed on row
• 1 Rep for every 300 Meters completed on Bike 

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Cardio Option: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes 

• 200 Meter Run 
• 14 Wall Balls (20/14)
• 14 Russian KB Swings (24k/16k)

-Rest :90s-

AMRAP x 7 Minutes 

• 200 Meter Run 
• 10 Wall Balls (20/14)
• 10 Russian KB Swings (24k/16k)

-Rest :90s-

AMRAP x 5 Minutes 

• 200 Meter Run 
• 6 Wall Balls (20/14)
• 6 Russian KB Swings (24k/16k)

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Core: 5 Rounds 

• 15 Long Sit Ups 
• 30 DB Side Bends (50/35)