WOD: Monday, July 16th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • 1 Minute of high knees and butt kicks (alt every :15s)
  • 1 Minute of Arm Circles (alt every :15s)
  • PVC Pass Throughs – 15 Reps
  • Banded Shoulder Rotations – 10 reps per side

 

Strength: Clean (12-15 Minutes)

  • 5 sets x 2 Reps @80% of 1-Rep Max 

*Cleans can be Squat or Power

 

Workout: 4 Rounds

  • 15 Power Cleans (115/75)
  • 12 Bar Over Burpees
  • 9 Ring/Matador Dips

B/W Rounds: 200 Meter Run

 

CRX: 4 Rounds

  • 15 Power Cleans (135/95)
  • 12 Bar Over Burpees
  • 3 Ring/Bar Muscle ups

B/W Rounds: 200 Meter Run

 

Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s 6-inch hold