WOD: Tuesday, June 21st, 2022

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees – butt kicks – lateral hops 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Run 

-Into-

50-40-30

  • Double Unders

25-20-15

  • Ab-Mat Sit Ups 

10-10-10

  • Deadlifts (205/135) 

-Then-

  • 500 Meter Run 

-Into-

30-40-50

  • Double Unders

15-20-25

  • Ab-Mat Sit Ups 

10-10-10

  • Deadlifts (205/135) 

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Cardio Option: For Time 

  • 500 Meter Run 

-Into-

50-40-30

  • Double Unders

25-20-15

  • Ab-Mat Sit Ups 

25-20-15

  • KB Deadlifts (24K/16K)

-Then-

  • 500 Meter Run 

-Into-

30-40-50

  • Double Unders

15-20-25

  • Ab-Mat Sit Ups 

15-20-25

  • KB Deadlifts (24K/16K)

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches