WOD: Sunday, July 11th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Toe Touches – 10 SLOW Reps
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: EMOM x 8 Minutes

  • Min 1: (10/8) Calorie Row/Bike/Runner 
  • Min 2: 5 Deadlifts + 5 Jump Squats 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (not including 0:00) complete:

  • 5 Box Jumps (24”/20”)
  • 7 Deadlifts (185/115)
  • 5 Box Jumps (24”/20”)

*Score is total rounds completed in 21 minutes

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner 

*Every 3 Minutes (not including 0:00) complete:

  • 5 Box Jumps (24”/20”)
  • 7 Russian KB Swings (24k/16k)
  • 5 Box Jumps (24”/20”)

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • 30 DB Side Bends (50/35)