WOD: Wednesday, March 20th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Deadlift (12-15 Minutes)

  • 5 sets x 5 Reps @55-65% of 1-Rep max

*De-load week before we test next week

 

Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • 300 Meter Run / 400 Meter Row / 900 Meter Bike
  • 25 Wall Balls (20/14)
  • Max Power Cleans (135/95)

*Score is max power cleans per round

 

Cardio Option: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • 300 Meter Run / 400 Meter Row / 900 Meter Bike
  • 25 Wall Balls (20/14)
  • Max ab-mat sit ups

*Score is max ab-mat sit ups per round

 

Core: 5 Rounds

  • 20 Reach the ceilings
  • 20 Russian Twists (25/15)