WOD: Monday, July 9th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1  Min per side

 

Strength: Clean (12-15 Minutes)

  • 5 sets x 3 Reps @75% of 1-Rep Max 

Cleans can be Squat or Power 

 

Workout: AMRAP x 18 Minutes

  • 300 Meter Run
  • 15 Shoulder to Overhead (115/75)
  • 10 Toes 2 Bar

 

CRX: AMRAP x 18 Minutes

  • 300 Meter Run
  • 10 Shoulder to Overhead (155/105)
  • 10 Toes 2 Bar

 

Core: 5 Rounds

  • 30 Russian Twists
  • 15 V-Ups