WOD: Thursday, July 5th, 2018

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push ups – (5-4-3-2-1)
  • Banded Hamstring Stretch – 1 Minute per side


Strength: Snatch (12 Min Cap)

  • 5 sets x 3 Reps @65-70% of 1-Rep Max

Snatches can be Squat or Power

 

Workout: 4 Rounds

  • 9 Burpee Box Jumps (24/20)
  • 12 Deadlifts (185/115)
  • 300 Meter Run

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings