WOD: Monday, May 13th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Bird Dogs – 10 Reps per side
• Pigeon Stretch – 1 Minute per side

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Strength: Cleans (12-15 minutes)

• 5 sets x 1 Rep @95-97% of 1-Rep max 

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Workout: 4 Rounds (1 Minute Rest b/w)

5 Minute AMRAP

• Buy In: 300 Meter Row / 200 Meter Runner / 600 Meter Bike

-Then in remaining time, AMRAP of:

• 5 Burpees Over the Bar
• 3 Power Cleans (135/95)
• 1 Shoulder to Overhead (135/95)

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Cardio Option: 4 Rounds (1 Minute Rest b/w)

5 Minute AMRAP

• Buy In: 300 Meter Row / 200 Meter Runner / 600 Meter Bike

-Then in remaining time, AMRAP of:

• 5 Burpees to a plate
• 5 Ground to Overhead w/ plate (45/35)

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold