WOD: Thursday, June 8th, 2023

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Warm-up: Group Dynamic 

  • Plank-Sumo Inchworm Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Sumo Inchworms 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row OR Bike (increasing intensity)
  • Min2: 5 Sumo Deadlift High Pulls (ascending weights) 
  • Min3: 5 V-Ups + :15s Hollow Hold 

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Workout: For Time 

  • Buy In: 50 Ab-Mat Sit Ups 

-Then-

4 Rounds 

  • 4 DB Devils Press (50/35) 
  • 8 Sumo Deadlift High Pulls (95/65) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

-Then-

  • Buy Out: 50 Ab-Mat Sit Ups 

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Cardio Option: For Time 

  • Buy In: 50 Ab-Mat Sit Ups 

-Then-

4 Rounds 

  • 4 DB Devils Press (50/35) 
  • 12 Rage Balls (20/15) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

-Then-

  • Buy Out: 50 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations