WOD: Tuesday, August 13th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 reps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Pigeon stretch – 1 Minute per side 

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Pre-Game: 4 Rounds

  • Run the stairs
  • 2 Power Cleans + 1 Front Squat  (ascending weights)
  • :15s Hollow Hold

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Workout: AMRAP x 25 Minutes

  • 500 Meter Run
  • 25 AB-Mat Sit ups
  • Power Clean/Front Squat Complex (155/105)

*Complex = 3 Power Cleans + 2 Front Squats

**CRX: Complex done at (205/125)

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Cardio Option: AMRAP x 25 Minutes

  • 500 Meter Run
  • 25 AB-Mat Sit Ups
  • KB Complex (24k/16k)

*Complex= 5 American KB Swings + 5 Goblet Squats

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise