WOD: Friday, April 19th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes 
• Wrist Stretches – :30s per side x 3

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Strength: Jerk (12-15 Minutes)

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

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Workout: AMRAP x 20 Minutes

• Buy In: 1,000 Meter Row OR 800 Meter Run

-Then in remaining time, AMRAP of-

• (6/4) Strict Pull Ups
• 12 Thrusters (95/65)
• (18/15) Calorie Bike OR Row

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Cardio Option: AMRAP x 20 Minutes

• Buy In: 1,000 Meter Row OR 800 Meter Run

-Then in remaining time, AMRAP of-

• (6/4) Strict Pull Ups
• 12 Med-Ball Cleans (20/14)
• (18/15) Calorie Bike OR Row

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Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions