WOD: Thursday, June 13th, 2024

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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 

  • 100 Meter Run (back stairs) 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 

6 – 5 – 4 

  • Deadlifts (205/135) 

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Cardio Option: For Time 

3 Rounds 

  • 400 Meter Run 

-Into-

12 – 10 – 8 

  • Alt DB Suitcase Lunges (50/35) *half per side
  • Weighted Ab-Mat Sit Ups (20/14) 
  • Rage Balls (20/15)

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Ankle Touches