WOD: Saturday, August 24th, 2019

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Warm-up: Group Dynamic                      

  • Group Jog – 3 laps
  • Bird Dogs – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Cleans (ascending weights)
  • 5 Plyo Push ups

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Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • (11/9) Calorie Row / Bike / Runner
  • 11 Burpees over the bar
  • Max Power Cleans (155/105)

*CRX: Max Power Cleans (185/115)

*Score is an accumulation of max power cleans across all 5 rounds

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Cardio Option: 5 Rounds (3 Minutes ON / 1 Minute OFF)

  • (11/9) Calorie Row / Bike / Runner
  • 11 Burpees to a plate
  • Max Atomic Sit ups (25/15)

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Strength: Bench Press

  • 5 sets x 5 Reps @55-60% of 1 Rep max

*Move the bar fast

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Mountain climbers