WOD: Wednesday, August 14th, 2019

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of high knees, butt kicks, lateral hops
• Banded Hamstring Stretch – 1 Minute Per side

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Strength: Deadlift (12 – 15 Minute Cap)

• 3 Sets x 3 Reps @90% of 1 Rep Max

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Workout: For Max Reps

• 50 Double Unders
• 25 Sumo Deadlift High Pulls (75/55)

Max Unbroken Wall Balls (20/14)

• 50 Double Unders
• 20 Sumo Deadlift High Pulls (75/55)

Max Unbroken Wall Balls (20/14)

• 50 Double Unders
• 15 Sumo Deadlift High Pulls (75/55)

Max Unbroken Wall Balls (20/14)

• 50 Double Unders
• 10 Sumo Deadlift High Pulls (75/55)

Max Unbroken Wall Balls (20/14)

*Score is total number of wall balls

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Cardio Option: For Max Reps

• 50 Double Unders
• 25 Atomic Sit Ups (25/15)

Max Unbroken Wall Balls (20/14)

• 50 Double Unders
• 20 Atomic Sit Ups (25/15)

Max Unbroken Wall Balls (20/14)

• 50 Double Unders
• 15 Atomic Sit Ups (25/15)

Max Unbroken Wall Balls (20/14)

• 50 Double Unders
• 10 Atomic Sit Ups (25/15)

Max Unbroken Wall Balls (20/14)

*Score is total number of wall balls

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Core: 5 Rounds

• 20 Weighted reach the ceilings (25/15)
• 20 Kick the ceilings