WOD: Friday, May 17th, 2019

Warm-up: Group Dynamic

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

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Strength: Jerk (12-15 Minutes)

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

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Workout: AMRAP x 21 Minutes

• 500 Meter Run OR 600 Meter Row
• 30 DB/KB Goblet Squats (50/35)(24k/16k)
• 10 Deadlifts (205/125)

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Cardio Option: AMRAP x 21 Minutes

• 500 Meter Run OR 600 Meter Row
• 30 DB/KB Goblet Squats (50/35)(24k/16k)
• 30 Russian KB Swings (24k/16k)

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Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions