WOD: Wednesday, April 3rd, 2019
Warm-up: Group Dynamic
- Banded Lat pull downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
Pre-Game: 3 Rounds
- 30 Double Unders
- 3 DB/KB Hang Clean and Jerks (ascending weights) *Per side
- 5 Broad Jumps
Workout: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, etc…
- Calorie Row/Bike/Runner
- DB/KB Hang Clean and Jerks (50/35)(24k/16k)
- Box Jumps (24″/20″)
*DB/KB Hang clean and jerk reps are per side
Cardio Option: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, etc…
- Calorie Row/Bike/Runner
- Burpees to a plate (45/25)
- Box Jumps (24″/20″)
Endurance: Assault Bike Tabata
- :20s on – :10s off x 8 sets
Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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