WOD: Monday, May 20th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes 
  • Samson Stretch – 1 Minute per side

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Strength: Cleans (12-15 minutes)

  • Build to a one rep max for the day

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Workout: For Time

  • Buy In: 800 Meter Med-Ball Run (20/14)

-Then-

3 Rounds

  • 15 Thrusters (95/65)
  • 15 Pull Ups

-Then-

  • Buy Out: 800 Meter Med-Ball Run (20/14)

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Cardio Option: For Time

  • Buy In: 800 Meter Med-Ball Run (20/14)

-Then-

3 Rounds

  • 30 Med-ball Jump Squats (20/14)
  • 15 Pull Ups

-Then-

  • Buy Out: 800 Meter Med-Ball Run (20/14)

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Core: 4 Rounds

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