WOD: Wednesday, August 4th, 2021

Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs – 10 Reps w/ Pause (5 Per side)
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes)

  • Establish a 1 Rep Max

*Focus on set up and bar path on every single lift as you build up 

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Workout: 4 Rounds 

  • 18 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Sumo Deadlift High Pulls (75/55)
  • 9 Pull Ups 
  • 200 Meter Run 

-Rest 1 Minute at the completion of each round

*RX+: 9 Chest 2 Bar Pull Ups 

*CRX: 3 Bar/Ring Muscle Ups 

*Goal here is to hit each round with as much intensity as possible

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Cardio Option: 4 Rounds 

  • 18 Weighted Ab-Mat Sit Ups (20/14)
  • 12 Russian KB Swings (24K/16K)
  • 9 Pull Ups 
  • 200 Meter Run 

-Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold