WOD: Friday, March 8th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, PVC lateral Hops
  • Samson Stretch – 1 Minute per side

 

Strength: Front Squat (12-15 Minutes)

  • 5 sets x 3 Reps @80-85% of your 1-Rep max

 

Workout: For Time

  • Buy In: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

-Then-

4 Rounds

  • 32 Weighted Switches (50/35)(24/16k)
  • 8 Toes 2 Bar
  • 4 Power Cleans (155/105)

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

 

Cardio Option: For Time

  • Buy In: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

-Then-

4 Rounds

  • 32 Weighted Switches (50/35)(24k/16k)
  • 8 Toes 2 Bar
  • 16 Medicine Ball Cleans (20/14)

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/35) Calorie Bike/Runner

 

Skill Work: Open 19.3 Prep

  • Practice any movement that you are worried about in Open workout 19.3

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions