WOD: Monday, April 22nd, 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

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Strength: Cleans (12-15 minutes)

  • 5 sets x 3 Reps @70-75% of 1-Rep max

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Workout: 4 Rounds (4 Minutes ON / :90s OFF)

  • 400 Meter Run
  • 20 Wall Balls (20/14)
  • Max DB/KB Box Step Ups (50/35)(24k/16k)

*Score is max Box step ups in remaining time per round

*All step ups done to a 20″ box

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Cardio Option: 4 Rounds (4 Minutes ON / :90s OFF)

  • 400 Meter Run
  • 20 Wall Balls (20/14)
  • Max Box Jumps (24″/20″)

*Score is max Box Jumps in remaining time per round 

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations