WOD: Thursday, August 17th, 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: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank 

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Workout: AMRAP x 20 Minutes 

  • 2 Wall Walks 
  • 8 Deadlifts (205/135) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

*Every 5 Minutes (not including 0:00) complete:

  • 400 Meter Run  

*Score is total # of rounds + reps completed in 20 min.

*Wall Walk Scaling Options:

  • Scale Reps to 1 
  • Scale Distance to the wall 
  • Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes 

  • 2 Wall Walks 
  • 12 Russian KB Swings (24K/16K)
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

*Every 5 Minutes (not including 0:00) complete:

  • 400 Meter Run  

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold