WOD: Monday, August 13th, 2018

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Lat Stretch – :30s per side
  • Couch Stretch – 1 Minute per side

 

Strength: Clean (12-15 Minutes)

  • Build to a one rep max squat or power clean

 

Workout: 5 Rounds

  • 400 Meter Run
  • 9 Thrusters (105/70)
  • 9 Pull ups

*If raining sub = 500 Meter Row, Calorie Bike (25/20), 400 Meter Air Runner 

 

Skill Work: Toes to Bar

Work on timing and/or linking reps together

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • 30 Flutter Kicks