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
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