WOD: Friday, August 17th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Lat Pull downs – 10 Reps Per Side
  • Banded Shoulder Rotations – 10 Reps Per side

 

Strength: Split Jerk (12-15 Minutes)

  • Build to a 1-Rep max

 

Workout: For Time

21-15-12-9-6-3

  • Shoulder to Overhead (115/80)
  • Hand Release Push ups

B/W Rounds: 30 Ab-Mat sit ups

 

Cardio Option: 3 Rounds

  • 400 Meter Run
  • 30 GHD Sit ups
  • 400 Meter Run
  • 30 Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions