WOD: Wednesday, February 13th, 2019
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Toe Touches – 10 Slow Reps
- Banded Hamstring Stretch – 1 Minute per side
Strength: Deadlift (12-15 Minutes)
- 5 sets x 3 Reps @70-75% of 1-Rep max
Workout: 10 Rounds (30 minute Cap)
- 7 Pull Ups
- 14 Single Arm DB/KB Hang Clean and Jerks (50/35)(24k/16k)
- 21 Double Unders
*Every minute on the minute = 3 Burpees
*Split Reps on the DB/KB evenly (7 per side)
Cardio Option: 10 Rounds (30 Minute Cap)
- 7 Pull Ups
- 14 Ab-Mat sit ups
- 21 Double Unders
*Every minute on the minute = 3 Burpees
Core: 5 Rounds
- 15 V-Ups
- :30s Hollow Hold
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