Wednesday 140723 GROUP WOD

WARM-UP

3 Rounds:

• 250m Row
• 10 GHD Hip Extensions
• 10 Air Squats
• 20 Alternating Jackknives

10 Scorpi8n Kicks
10 Alternating Bi-Pod Holds

Deadlift Instruction with the bar
10 Deadlifts with the bar

FUERZA

7x3 Deadlifts
*Work up to a heavy set of 3 for the day/Trabaja hasta llegar al set más pesado de 3.

WORKOUT

As Many Rounds as Possible in 10 Minutes of:

• 10 Sumo Deadlift High Pulls (95#/65#)
• 10 Wall Balls (20#/14#)

CASH-OUT

4 rounds 

15 JGXT Jack knives 

15 JGXT Saw

COOLDOWN

Walk/run 400m