WOD: Friday, July 13th, 2018
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Banded Lat pull downs- 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
Strength: Split Jerk (12-15 Minutes)
- 5 sets x 3 Reps @75% of 1-Rep Max
Workout: 5 Rounds
- 10 Handstand Push ups
- 10 Hang Power Cleans (95/65)
- 300 Meter Run
*HSPU Modification= 15 Hand Release Push ups
Cardio Option: 4 Rounds
- 400 Meter Run
- 20 GHD Sit ups
- 20 Rage Balls (20/15)
Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back extensions
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