WOD: Friday, July 27th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of butt kicks, high knees, PVC lateral hops
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Split Jerk (12-15 Minutes)

  • 5 Sets x 2 Reps @85% of 1-Rep Max

 

Workout: For Time

 12-10-8-6-4-2 Reps

  • Burpee Box Jumps (24”/20”)
  • Power Cleans (145/90)

 

Cardio Option: 4 Rounds

  • 21 Calorie Bike/Row/Runner
  • 15 GHD Sit ups
  • 9 Plate Burpees

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions