WOD: Tuesday, July 9th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • PVC Lat Stretch – :30s Per Side x 3

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Pre-Game: 4 Rounds (12 min cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Cleans (ascending weights)
  • :15s Hanging Knee Raise HOLD

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Workout: For Time 

  • 21 Hang Power Cleans (135/95)
  • 21 Toes 2 Bar

-400 Meter Run-

  • 15 Hang Power Cleans (135/95)
  • 15 Toes 2 Bar

-200 Meter Run-

  • 9 Hang Power Cleans (135/95)
  • 9 Toes 2 Bar

-200 Meter Run-

  • 15 Hang Power Cleans (135/95)
  • 15 Toes 2 Bar

-400 Meter Run-

  • 21 Hang Power Cleans (135/95)
  • 21 Toes 2 Bar

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Cardio Option: For Time

  • 42 Russian KB Swings (24k/16k)
  • 21 Toes 2 Bar

-400 Meter Run-

  • 30 Russian KB Swings (24k/16k)
  • 15 Toes 2 Bar

-200 Meter Run-

  • 18 Russian KB Swings (24k/16k)
  • 9 Toes 2 Bar

-200 Meter Run-

  • 30 Russian KB Swings (24k/16k)
  • 15 Toes 2 Bar

-400 Meter Run-

  • 42 Russian KB Swings (24k/16k)
  • 21 Toes 2 Bar

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations