WOD: Saturday, March 16th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Snatches (increasing weights) + :15s Plank on hands
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: Open Workout “19.4”

For Time (12 Minute Cap)

3 Rounds

  • 10 Power Snatches (95/65)
  • 12 Bar Facing Burpees

-Rest 3 Minutes-

3 Rounds

  • 10 Bar Muscle Ups
  • 12 Bar Facing Burpees

*!2 Minute cap includes the 3 minute rest period

 

Cardio Option: For Time (12 Minute Cap)

3 Rounds

  • 15 Rage Balls (20/15)
  • 12 Bar Facing Burpees

-Rest 3 Minutes-

3 Rounds

  • 10 Bar Muscle Ups
  • 12 Bar Facing Burpees

*!2 Minute cap includes the 3 minute rest period

Strength: Bench Press

  • 5 sets x 1 Rep @90-95% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings