WOD: Sunday, May 26th, 2019

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

——————————————————————————————————–

Pre Game: 4 Rounds

  • Run the stairs
  • 3 Hang Power Cleans (ascending weights)
  • 3 Thrusters (ascending weights)

——————————————————————————————————–

Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • 400 Meter Run
  • Max Reps in remaining time

*Round 1: Max Thrusters (95/65)

*Round 2: Max Bar Facing Burpees

*Round 3: Max Hang Power Cleans (95/65)

*Round 4: Max Calorie Row/Bike/Runner

**Score is max reps in each individual round (4 total scores)

——————————————————————————————————–

Cardio Option: 4 Rounds (4 Minutes ON / 1 Minute OFF)

  • 400 Meter Run
  • Max Reps in remaining time

*Round 1: Max Med-Ball Jump Squats (20/14)

*Round 2: Max Burpees

*Round 3: Max Rage Balls (20/15)

*Round 4: Max Calorie Row/Bike/Runner

——————————————————————————————————–

Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Muffin Toppers (35/25)