WOD: Thursday, June 6th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Lat Stretch – 1 Minute Per side 

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Pre Game: 4 Rounds

  • Run the stairs
  • 5 Hang Power Cleans (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

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Workout: For Time

3 Rounds

  • 48 Double Unders
  • 12 Hang Power Cleans (105/75)
  • 8 Chest to Bar Pull ups

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike

3 Rounds

  • 8 Chest to Bar Pull ups
  • 12 Hang Power Cleans (105/75)
  • 48 Double Unders

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Cardio Option: For Time

3 Rounds

  • 48 Double Unders
  • 12 Atomic Sit ups (25/15)
  • 8 Chest to Bar Pull ups

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike

3 Rounds

  • 8 Chest to Bar Pull ups
  • 12 Atomic Sit ups (25/15)
  • 48 Double Unders

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Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Superman Hold