WOD: Wednesday, July 7th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs – 10 SLOW Reps (5 Per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (15 – 17 Minutes)

  • 3 Sets x 5 Reps @65% of 1 Rep Max 
  • 2 Sets x 3 Reps @70% of 1 Rep Max 

*Focus on your set up and bar path on every rep

*Touch and go for sets of 5 and drop singles for sets of 3 

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Workout: 4 Rounds 

  • 300 Meter Run 
  • 21 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14)
  • 9 Hang Squat Cleans (115/85) 

*CRX: 9 Hang Squat Cleans (135/95) 

*Raining Sub: 350 Meter Row OR 900 Meter Bike 

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Cardio Option: 4 Rounds 

  • 300 Meter Run 
  • 21 Ab-Mat Sit Ups 
  • 15 Wall Balls (20/14)
  • 12 Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses w/ :03s Hold 
  • 10 Banded Rotations