WOD: Wednesday, January 26th, 2021

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

5 Sets x 5 Reps 

  • Sets 1, 2, and 3: 5 Reps @ 80% of 5 Rep Max 
  • Sets 4 and 5: 5 Reps @ 85% of 5 Rep Max 

*Sets 1, 2, and 3 complete with a pause at starting position

*Sets 4 and 5 complete as touch n go

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Workout: 3 Intervals (6 Minutes ON / :90s OFF)

  • (18/12) Calorie Row OR (15/10) Calorie Bike 

-In remaining time, AMRAP of: 

  • 12 Med-Ball Jump Squats (20/14) 
  • 10 toes 2 Bar 
  • 8 Single Arm DB Devils Press (50/35) 

*DB Devils press are 4 per side 

*3 Seperate scores – One for each interval 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Russian Twists (25/15)