WOD: Friday, June 7th, 2019

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

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Pre Game: 9 Minute EMOM

  • Min 1: 150 Meter Row / 100 Meter Runner
  • Min 2: 5 Power Snatches (ascending weights)
  • Min 3: 5 KB Goblet Squats (16k/12k) + :15s Squat Hold

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Workout: 5 Minute AMRAP x 4 Rounds (:90s Rest b/w)

  • Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike/Runner

-Then in remaining time, AMRAP of:

  • 5 Power Snatches (95/65)
  • 10 Wall Balls (20/14)

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Cardio Option: 5 Minute AMRAP x 4 Rounds (:90s Rest b/w)

  • Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike/Runner

-Then in remaining time, AMRAP of:

  • 10 Burpee Rage Balls (20/15)
  • 10 Wall Balls (20/14)

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Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions