WOD: Friday, July 29th, 2022

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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Pre-Game: 3 Rounds 

• Run to the end of the driveway 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :15s Hollow Hold 

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Workout: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 15 Toes to Bar / 30 Ab-Mat Sit Ups 

-In remaining time, max reps of:

• Sumo Deadlift High Pulls (115/85) 

*Rds 1 and 3: 15 Toes to Bar 

*Rds 2 and 4: 30 Ab-Mat Sit Ups 

*Score is total # of SDHP completed across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 15 Toes to Bar / 30 Ab-Mat Sit Ups 

-In remaining time, max reps of:

• Rage-Balls (20/15) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions