WOD: Monday, August 9th, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push ups- 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Min Per side

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights)
• 5 Med ball front squats + 5 Wall Balls

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Workout: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 
• 20 Ab-Mat Sit Ups 

-In remaining time max reps of:

• Odd Rounds: Deadlifts (225/155)
• Even Rounds: Wall Balls (20/14)

*Two Scores – All 3 Rounds of deadlifts and all 3 rounds of wall balls

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 
• 20 Ab-Mat Sit Ups 

-In remaining time max reps of:

• Odd Rounds: Rage Balls (20/15) 
• Even Rounds: Wall Balls (20/14)

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Core: 4 Rounds 

• 30 Mountain Climbers
• 30 DB Side Bends (50/35)