WOD: Thursday, August 4th, 2022

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ pause – 10 Reps Total (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

3 Rounds 

  • 400 Meter Med-Ball Run (20/15)
  • 30 Weighted Ab-Mat Sit Ups (20/14) 
  • 10 Deadlifts (225/155) 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

3 Rounds 

  • 400 Meter Med-Ball Run (20/15)
  • 30 Weighted Ab-Mat Sit Ups (20/14) 
  • 20 Russian KB Swings (24K/16K) 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K)
  • 20 Alt Single Leg V-Ups