WOD: Friday, April 12th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Banded lat Pull Downs – 10 Per side

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Strength: Jerk (12-15 Minutes)

  • Build to a one rep split OR push jerk

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Workout: 3 Rounds

  • 15 Power Cleans (95/65)
  • 30 Wall Balls (20/14)
  • 300 Meter Run

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Cardio Option: 3 Rounds

  • 15 Atomic Sit ups (25/15)
  • 30 Wall Balls (20/14)
  • 300 Meter Run

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Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions