WOD: Friday, July 19th, 2019

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Couch Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minute Cap)

  • 5 Sets x 5 Reps @70-75% of 1 Rep Max

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Workout: 4 Rounds ( 3 Minutes ON / 1 Minute OFF)

  • 200 Meter Run
  • 8 Chest to Bar Pull Ups
  • Max Hang Squat Cleans (ascending weights)

*R1: (95/65), R2: (115/85), R3: (135/95), R4: (155/105)

*CRX: R1:(135/95), R2:(155/105), R3:(185/115), R4:(205/125)

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Cardio Option: 4 Rounds (3 Minutes ON / 1 Minute OFF)

  • 200 Meter Run
  • 8 Chest to Bar Pull Ups
  • Max Med-Ball Squat Cleans (30/20)

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions