WOD: Friday, August 3rd, 2018

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps Per side
  • Pigeon Stretch – 1 Minute per side

 

Strength: Split Jerk (12-15 Minutes)

  • 5 sets x 1 Rep @90% of 1-Rep Max

 

Workout: For Time

18-15-12-9-6-3 Reps

  • Chest 2 Bar Pull ups
  • Clusters (115/75)

 

Cardio Option: 5 Rounds

  • Calorie Bike/Row/Runner (25/20) OR 400 Meter Run
  • 20 GHD Sit ups
  • 15 Rage Balls (20/15)
  • 10 Burpees

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions