WOD: Wednesday, February 13th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Toe Touches – 10 Slow Reps
• Banded Hamstring Stretch – 1 Minute per side

Strength: Deadlift (12-15 Minutes)

• 5 sets x 3 Reps @70-75% of 1-Rep max

Workout: 10 Rounds (30 minute Cap)

• 7 Pull Ups
• 14 Single Arm DB/KB Hang Clean and Jerks (50/35)(24k/16k)
• 21 Double Unders

*Every minute on the minute = 3 Burpees 

*Split Reps on the DB/KB evenly (7 per side)

Cardio Option: 10 Rounds (30 Minute Cap)

• 7 Pull Ups
• 14 Ab-Mat sit ups
• 21 Double Unders

*Every minute on the minute  = 3 Burpees

Core: 5 Rounds

• 15 V-Ups
• :30s Hollow Hold