WOD: Friday, January 7th, 2021

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Min Per side 

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Strength: Strict Press (15 Minutes) 

  • Establish a heavy single 

*Example on how to warm up:

  • 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 

*Slowly build in weights and prioritize rest time!

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Workout: 5 Rounds 

  • 6 Burpees to a target 
  • 12 Sumo Deadlift High Pulls (95/65)
  • (18/15) Calorie Row OR Bike 

*Target must be out of reach (pull up bar)

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Cardio Option: 5 Rounds 

  • 6 Burpees to a target 
  • 18 KB Sumo Deadlift High Pulls (24K/16K)
  • (18/15) Calorie Row OR Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions