WOD: Sunday, August 13th, 2023

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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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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Strict Toes to Bar OR 5 SLOW Knee Raises 

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Workout: Every 5 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 15 Sumo Deadlift High Pulls (95/65) 

-In remaining time complete max reps of: 

  • Odd Rounds (1 and 3): Toes to Bar 
  • Even Rounds (2 and 4): Weighted Ab-Mat Sit Ups (20/14)

*Two Scores- Total # of TTB and ABSU 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 15 American KB Swings (24K/16K) 

-In remaining time complete max reps of: 

  • Odd Rounds (1 and 3): Toes to Bar 
  • Even Rounds (2 and 4): Weighted Ab-Mat Sit Ups (20/14)

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 15 V-Ups