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
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