WOD: Wednesday, July 21st, 2021

Warm-up: Group Dynamic

• Toe Touches – 10 SLOW Reps 
• Single Leg Glute Bridges – 10 Reps per side 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes)

• 3 Sets x 3 Reps @85% of 1 Rep Max 
• 2 Sets x 2 Reps @90% of 1 Rep Max 

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

*Touch and go for sets @85% and drop singles for sets @90%

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Workout: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, etc… 

• Burpee Pull Ups 
• Sumo Deadlift High Pulls (75/55) 
• Calorie Row/Bike/Runner 

-Rest 2 Minutes-

Part B – For Time 

• 9 Burpee Pull Ups 
• 15 Sumo Deadlift High Pulls (75/55)
• (21/18) Calorie Row/Bike/Runner 

*CRX: Burpee Bar/Ring Muscle Ups (1,2,3,4,5,6,7,etc..)

(3 Burpee Bar/Ring Muscle Ups for Part B)

*Two scores – One for Part A and one for Part B 

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Cardio Option: Ladder + For Time 

Part A – 12 Minute Ladder 

3, 6, 9, 12, 15, 18, etc… 

• Burpee Pull Ups 
• Russian KB Swings (24K/16K)
• Calorie Row/Bike/Runner 

-Rest 2 Minutes-

Part B – For Time 

• 9 Burpee Pull Ups 
• 15 Russian KB Swings (24K/16K)
• (21/18) Calorie Row/Bike/Runner 

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Core: 4 Rounds 

• 10 Hanging Knee Raises 
• 30 DB Side Bends (50/35)