WOD: Monday, April 15th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Wrist Stretch – :30s per side

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Strength: Cleans (12-15 minutes)

  • 5 sets x 4 Reps @60-65% of 1 Rep max

*Stick to what you decided to work on during test week (Power OR Squat)

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Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • 7 Deadlifts (105/75)
  • 5 Hang Power Cleans (105/75)
  • 3 Shoulder to Overhead (105/75)

*CRX: Barbell weight (155/105)

*Score is a running count through all 5 rounds

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Cardio Option: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • (9/7) Calorie Row
  • 7 Burpees Over the rower
  • 5 Air Squats

*Score is a running count through all 5 rounds

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Endurance: Assault Bike

  • Max calories in 5 Minutes

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations