WOD: Wednesday, July 14th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Cat-Camel – 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 3 Reps @75% of 1 Rep Max 
• 2 Sets x 3 Reps @80% of 1 Rep Max 

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

*Touch and go for sets @75% and drop singles for sets @80%

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

• Station1: Max Lungesters (75/55) 
• Station2: Max Burpees to a plate (45)
• Station3: Max Calorie Row/Bike/Runner
• Station4: Rest 

*Score is total reps accumulated across all stations

*Reset at 0 each new interval (4 total scores)

*1 Lungester= 2 Front Rack Lunges + 1 Thruster 

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

• Station1: Max DB Lungesters (50/35) 
• Station2: Max Burpees to a plate (45)
• Station3: Max Calorie Row/Bike/Runner
• Station4: Rest 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• 30 Russian Twists (25/15)