WOD: Friday, May 10th, 2019

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of High Knees, butt kicks, lateral hops
• PVC Front rack stretch – 1 Minute Per side 

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Strength: Jerk (12-15 Minutes)

• 5 sets x 2 Reps @90% of 1-Rep Max  

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Workout: For Time

• Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike

4 Rounds

• 300 Meter Run
• 18 Alternating DB/KB Snatches (50/35)(24k/16k)
• 9 Toes 2 Bar

-Then-

• Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike

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Cardio Option: For Time

• Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike

4 Rounds

• 300 Meter Run
• 12 Bar facing burpees
• 9 Toes 2 Bar

-Then-

• Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike

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Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions