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