WOD: Friday, January 4th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pvc lateral hops
  • PVC Lat Stretch – :30s each direction

 

Strength: Clean (12-15 Minutes)

  • 4 sets – 2 Reps @95% – 97% of 1 Rep Max Clean (Power OR Squat)

*If you miss a set at 95%, back it down to 90%, and finish your sets there

 

Workout: For Time

1-2-3-4-5-6-7-8-9-10

  • Strict Pull ups

10-9-8-7-6-5-4-3-2-1

  • Power Cleans (165/110)

*Ring Rows are 2:1 (2-20) – Banded Pull ups are 1:1 (1-10)

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 20 GHD Sit Ups
  • (30/20) Calorie Row/Bike
  • 15 Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions