WOD: Friday, June 22nd, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side


Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Dumbbell Hang Clean and Jerks (ascending weights) *EACH ARM
  • 5 Atomic Sit Ups (25/15)

 

Workout: 18-Minute Ladder

(3,6,9,12,15,18,21)

  • Dumbbell Hang Clean and Jerks (50/35) *EACH ARM
  • Burpees Over the Dumbbell

B/W Rounds: 200 Meter Run

*DB Hang Clean and Jerks can be done with a KB as well (24k/16k)

 

Cardio Option: For Time

21-15-9-15-21 

  • GHD Sit ups
  • Rage Balls (20/15)
  • Burpees

B/W Rounds: 300 Meter Run

 

Strength: Bench Press

  • 4 sets of 10 Reps – light and fast

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions