WOD: Tuesday, May 28th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • Run the Stairs
  • 3 Power Cleans (ascending weights)
  • :15s Hollow Hold

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Workout: For Time

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

-Then-

4 Rounds

  • 50 Double Unders
  • 30 Ab-Mat Sit ups
  • 10 Power Cleans (115/85)

-Then-

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

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Cardio Option: For Time

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

-Then-

4 Rounds

  • 50 Double Unders
  • 30 Ab-Mat Sit ups
  • 10 Med-Ball Squats Cleans (20/14)

-Then-

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

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Russian Twists (25/15)