WOD: Wednesday, October 9th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral Hops
  • PVC Lat stretch – :30s per side x 3

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Strength: Clean (12 – 15 Minutes)  

  • 5 sets x 3 Reps @55 – 60% of 1 Rep max

*Deload week before we retest next week! Make these sets fast and explosive.

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Workout: Every 5 Minutes for 4 Rounds

  • 350 Meter Row / 900 Meter Bike / 300 Meter Run
  • 36 Double Unders
  • 12 Chest to Bar Pull Ups
  • *Max Power Cleans (135/95)

*Score is an accumulation of power cleans across all 4 rounds

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Cardio Option: Every 5 Minutes for 4 Rounds

  • 350 Meter Row / 900 Meter Bike / 300 Meter Run
  • 36 Double Unders
  • 12 Chest to Bar Pull Ups
  • *Max Ab-Mat Sit ups

*Score is an accumulation of ab-mat sit ups across all 4 rounds

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Core: 4 Rounds

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