WOD: Friday, August 27th, 2021

Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW push ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Upper Body Endurance EMOM

EMOM x 10 Minutes 

  • Min 1: 7 Push Presses (115/85) 
  • Min 2: :30s of Max Burpees 

*Push Presses come from the floor 

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Workout: Every 3 Minutes x 5 Rounds 

  • 21 Med-Ball Push Press (20/14)
  • 15 Sumo Deadlift High Pulls (75/55) 

-In remaining time complete:

  • Max Calorie Row/Bike/Runner 

*CRX: 12 Handstand Push Ups (Sub for Med-Ball)

*Score is total # of calories completed across all 5 rounds

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Cardio Option: Every 3 Minutes x 5 Rounds 

  • 21 Med-Ball Push Press (20/14)
  • 18 KB Sumo Deadlift High Pulls (24K/16K)

-In remaining time complete:

  • Max Calorie Row/Bike/Runner 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions