WOD: Monday, April 15th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Toe Touches – 10 SLOW Reps
• Wrist Stretch – :30s per side

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Strength: Cleans (12-15 minutes)

• 5 sets x 4 Reps @60-65% of 1 Rep max

*Stick to what you decided to work on during test week (Power OR Squat)

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Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF)

• 7 Deadlifts (105/75)
• 5 Hang Power Cleans (105/75)
• 3 Shoulder to Overhead (105/75)

*CRX: Barbell weight (155/105)

*Score is a running count through all 5 rounds

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Cardio Option: 5 Rounds (3 Minutes ON / 1 Minute OFF)

• (9/7) Calorie Row
• 7 Burpees Over the rower
• 5 Air Squats

*Score is a running count through all 5 rounds

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Endurance: Assault Bike

• Max calories in 5 Minutes

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Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations