WOD: Wednesday, August 8th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Toe Touches – 1o SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Clean (12-15 Mins)

  • 5 Sets x 1 Rep @95-97% of 1-Rep max

*Cleans can be squat or Power

**Last week before test week, get comfortable with the heavy percentages!

 

Workout: 5 Rounds

  • 5 Deadlift (255/165)
  • 8 Bar Over Burpees
  • 13 Pull ups

 

Endurance: Assault Bike/Running Intervals

  • 5 sets – :20s Sprint +:40s easy

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 10 Hanging Knee Raise HOLD