WOD: Saturday, August 18th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata- 2 Minutes
  • Couch Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 3 Squat Cleans (ascending weights)
  • :15s Plank on Hands

 

Workout: For Time

300 Meter Run

  • 10 Squat Cleans (135/85)

300 Meter Run

  • 8 Squat Cleans (155/95)

300 Meter Run

  • 6 Squat Cleans (185/105)

300 Meter Run

  • 4 Squat Cleans (205/115)

300 Meter Run

  • 2 Squat Cleans (225/125)

*Following the workout, if your cleans feel good, go for a heavy single!

 

Fitness Rx: For Time

300 Meter Run

  • 15 Squat Cleans (95/65)

300 Meter Run

  • 12 Squat Cleans (95/65)

300 Meter Run

  • 9 Squat Cleans (95/65)

300 Meter Run

  • 6 Squat Cleans (95/65)

300 Meter Run

  • 3 Squat Cleans (95/65)

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Hollow Hold