WOD: Friday, June 8th, 2018
Warm-up: Group Dynamic
- Group Jog (down and back) x3
- Frankenstein Walks (down and back)
- Duck walks (down)
- Couch Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the stairs
- 3 Power Cleans (ascending weights)
- 3 Front Rack lunges (ascending weights)
Workout: “Chipper” For Time
- 50-40-30-20-10 AB-mat sit ups
- 25-20-15-10-5 Power Cleans (95/65)
- 10-8-6-4-2 Front Rack Lunges (95/65)
*Lunges are 2:1
Cardio Option: 4 Rounds
- Calorie Bike (30/25)
- 15 GHD Sit ups
- 20 Rage Balls (20/15)
- 10 GHD Sit ups
Strength: Bench Press
- Work up to a heavy set of 3 reps
Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back extensions
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