WOD: Monday, April 8th, 2019

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Warm-up: Group Dynamic

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

 

Strength: Cleans (12-15 Minutes)

  • Build to a one rep max Squat OR Power Clean

*Start of a new olympic lifting cycle, establish whether you’re going to work on squat or power cleans and stick to it 

 

Workout: 4 Rounds (3 Minutes ON / 1 Minute OFF)

  • 300 Meter Run
  • 12 Deadlifts (185/115)
  • Max Burpee Box Jumps (24″/20″)

*Score is max burpee box jumps in remaining time

 

Cardio Option: 4 Rounds (3 Minutes ON / 1 Minute OFF)

  • 300 Meter Run
  • (12/9) Calorie Row OR Bike
  • Max Burpee Box Jumps (24″/20″)

*Score is max burpee box jumps in remaining time

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations