WOD: Saturday, August 11th, 2018

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Power Clean and Jerks (ascending weights)
  • :15s Handstand Hold OR Plank

 

Workout: 3 Cycles 

4 Rounds per cycle

  • 3 Power Clean and Jerks (165/110)
  • 6 Handstand Push ups
  • 9 Air Squats

B/W Cycles: 500 Meter Run

*HSPU Scale= 6 Hand Release push ups

**If it is raining, substitute, Calorie Bike (40/25), Calorie Row (50/35), OR 500 Meter Air Runner

 

Strength: Bench Press + Dumbbell Fly’s

  • 5 sets of 5 Reps + 10 DB Fly’s

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Bicycles