WOD: Monday, August 27th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Lat Stretch -:30s each direction
  • Frog Stretch – 1:30 Hold

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Clean and Jerks (ascending weights)
  • :10s active hang from pull up bar

 

Workout: For Time

  • 9 Clean and Jerks (135/95)

4 Rounds of “Cindy”

  • 7 Clean and Jerks (135/95)

3 Rounds of “Cindy”

  • 5 Clean and Jerks (135/95)

2 Rounds of “Cindy”

  • 3 Clean and Jerks (135/95)

1 Round of “Cindy”

*”Cindy” = 5 Pull ups, 10 Push ups, 15 Air Squats

 

Skill Work/Endurance: Double Unders

  • Flight Simulator = 5-10-15-20-25-30-25-20-15-10-5 Unbroken
  • OR Work on your double unders

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30s Hollow Hold