WOD: Sunday, August 11th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Samson Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 5 Hang Squat Cleans (ascending weights)
  • 3 Plyo Push Ups

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Workout: 4 Rounds (5 Minutes ON / :90s OFF)

  • Buy In: 200 Meter Run

-Then, in remaining time, AMRAP of:

  • 4 Hang Squat Cleans (105/75)
  • 8 Burpee Box Jumps (24”/20”)

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Cardio Option: 4 Rounds (5 Minutes ON / :90s OFF)

  • Buy In: 200 Meter Run

-Then, in remaining time, AMRAP of:

  • 8 Med Ball Squat Cleans (20/14)
  • 8 Burpee Box Jumps (24”/20”)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations