WOD: Friday, August 9th, 2019

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups (5-4-3-2-1)
• PVC Pass Throughs – 15 Reps 
• Pigeon Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minute Cap)

• 3 Sets x 5 Reps @80% of 1 Rep Max

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Workout: 18 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – etc…

• Wall Balls (20/14)
• DB/KB Hang Clean and Jerks (50/35)(24k/16k) *per side
• Calorie Row/Bike/Runner

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Cardio Option: 18 Minute Ladder

3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – etc…

• Wall Balls (20/14)
• 12 Ab-mat sit ups
• Calorie Row/Bike/Runner

*12 Ab mat sit ups every round

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Core: 5 Rounds

• 15 GHD Sit Ups 
• 15 GHD Back Extensions