WOD: Monday, July 30th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Clean (12-15 Minutes)

  • 5 Sets x 1 Rep @90% of 1-Rep Max

*Cleans can be squat or Power 

 

Workout: For Time

12-9-6-3 Reps

  • Clean and Jerks (165/105)

 *Before each round: 400 Meter Run

**If it is raining: 500 Meter Row/ 400 Meter Air Runner

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold