WOD: Tuesday, June 25th, 2024

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Warm-up: Group Dynamic

  • Glute Bridge/Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 32 Double Unders
  • 8 Toes to Bar 
  • 8 Deadlifts (205/135) 

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 8 Deadlifts (205/135) 
  • 8 Toes to Bar 
  • 32 Double Unders 

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Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 32 Double Unders
  • 8 Toes to Bar 
  • 16 Russian KB Swings (24K/16K)

-Then-

  • 400 Meter Med-Ball Run (20/14)

-Into-

4 Rounds 

  • 16 Russian KB Swings (24K/16K)
  • 8 Toes to Bar 
  • 32 Double Unders 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold