WOD: Friday, March 1st, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups -5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • 5 sets x 5 Rep @70-75% of your 1-Rep max

 

Workout: For Time

15-12-9-6-9-12-15 

  • Burpees over the bar
  • Hang Power Cleans (75/55)
  • Handstand Push ups

*HSPU Scale Option: 2:1 Hand Release Push ups

Cardio Option: For Time

15-12-9-6-9-12-15 

  • Burpees over the rower
  • Calorie Row
  • Handstand Push ups

 

Skill Work: Open 19.2 Prep

  • Practice any movement that you are worried about in Open workout 19.2

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions