WOD: Thursday, April 18th, 2019

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Warm-up: Group Dynamic

  • Banded Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Power Cleans (ascending weights)
  • :15s Hanging Knee Raise HOLD

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Workout: 3 Rounds

  • 21 Box Jump Overs (24″/20″)
  • 15 Toes 2 Bar
  • 9-6-3 Power Cleans

*Between Rounds: 500 Meter Run

*Weights: 9 Reps (155/105), 6 Reps (185/115), 3 Reps (205/125)

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Cardio Option: 3 Rounds

  • 21 Box Jump Overs (24″/20″)
  • 15 Toes 2 Bar
  • 45 Double Unders

*Between Rounds: 500 Meter Run

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Endurance: Assault Bike Sprints

  • 8 sets – :10s SPRINT x :20s Rest

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Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Russian Twists (20/15)