WOD: Thursday, February 1st, 2018

Warm-up: Group Dynamic

• PVC Lateral Hop Tabata – 2 Minutes
• PVC Pass Throughs – 15 Reps
• Chest Openers with Rig – 1 Min each side

Strength: Push Jerk

• 10 Minutes to establish a heavy single Push Jerk 

Workout: 4 Rounds (1 Min of work/ :15 Transition)

• Station 1: Max Bench Press (115/75)
• Station 2: Max Alternating DB Snatch (50/35)
• Station 3: Max Calorie Bike
• Station 4: Max 25 Ft Shuttle Runs
• Station 5: Rest

Skill: Pull ups

• Work on linking pull ups, chest to bar, or strict accessory work

Core: 5 Rounds

• 15 Atomic Sit ups
• 20 Russian Twists (15/10)