WOD: Saturday, July 17th, 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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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Deadlifts (ascending weights)
  • 5 Strict Toes 2 Bar OR 5 Strict Hanging Knee Raises 

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Workout: For Time 

15 – 13 – 11 – 9 – 7 – 5 

  • Calorie Row/Bike/Runner 
  • Deadlifts (205/135)
  • Toes 2 Bar 

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Cardio Option: For Time 

15 – 13 – 11 – 9 – 7 – 5 

  • Calorie Row/Bike/Runner 
  • Russian KB Swings (24K/16K) 
  • Toes 2 Bar 

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Upper Body Accessory Work: DB/KB Shoulder Press

4 Sets 

  • Max Reps DB/KB Seated Strict Press (Right Side)
  • :30s Plank on Hands 

-Rest 1 Minute-

  • Max Reps DB/KB Seated Strict Press (Left Side)
  • :30s Plank on Hands 

-Rest 2 Minutes- 

*You decide the weight on the strict press (something challenging)

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold