WOD: Tuesday, March 12th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Lat Stretch – :30s all 3 sides
• Wall Calf Stretch – 1 Minute Per side

Pre-Game: 4 Rounds 

• Calorie Row/Bike/Runner (9/7)
• 3 Hang Clean and Jerks (ascending weights)
• :10s Chin over pull up bar hang / Top of ring row hold

Workout: For Time

3 Rounds

• 48 Double Unders
• 12 Hang Power Clean and Jerks (95/65)
• 8 Pull Ups

-800 Meter Run-

3 Rounds

• 24 Double Unders
• 6 Hang Power Clean and Jerks (115/85)
• 4 Pull ups

CRX:

• 12 Hang Power Clean and Jerks (115/85)
• 6 Hang Power Clean and Jerks (135/95)
• 4/2 Bar OR Ring Muscle ups

Cardio Option: For Time

3 Rounds

• 48 Double Unders
• 12 Atomic Sit ups (25/15)
• 8 Pull Ups

-800 Meter Run-

3 Rounds

• 24 Double Unders
• 12 Atomic Sit ups (25/15)
• 4 Pull ups

Endurance: Assault Bike Tabata 

• :20s on – :10s off x 8 sets

Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise HOLD