WOD: Thursday, February 1st, 2018

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Chest Openers with Rig – 1 Min each side


Strength: Push Jerk

  • 10 Minutes to establish a heavy single Push Jerk 

 

Workout: 4 Rounds (1 Min of work/ :15 Transition)

  • Station 1: Max Bench Press (115/75)
  • Station 2: Max Alternating DB Snatch (50/35)
  • Station 3: Max Calorie Bike
  • Station 4: Max 25 Ft Shuttle Runs
  • Station 5: Rest

 

Skill: Pull ups

  • Work on linking pull ups, chest to bar, or strict accessory work

 

Core: 5 Rounds

  • 15 Atomic Sit ups
  • 20 Russian Twists (15/10)