WOD: Tuesday, April 23rd, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Sumo Inchworm Push ups – 5-4-3-2-1 Reps 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Clusters (ascending weights)
• :15s Hanging Knee Raise Hold

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Workout: For Time

2 Rounds

• 15 Clusters (95/65)
• 15 Toes 2 Bar

-300 Meter Run-

2 Rounds

• 12 Clusters (115/85)
• 12 Toes 2 Bar

-300 Meter Run-

2 Rounds

• 9 Clusters (135/95)
• 9 Toes 2 Bar

*CRX: Weights 12 @ (135/95), 9 @ (155/105), 6 @ (185/115)

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Cardio Option: For Time

2 Rounds

• 15 Atomic Sit ups (25/15)
• 15 Toes 2 Bar

-300 Meter Run-

2 Rounds

• 12 Atomic Sit ups (25/15)
• 12 Toes 2 Bar

-300 Meter Run-

2 Rounds

• 9 Atomic Sit ups (25/15)
• 9 Toes 2 Bar

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Core: 4 Rounds

• 30 Flutter Kicks
• 30 Russian Twists (20/15)