WOD: Friday, April 26th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • PVC Pass Throughs – 15 Reps
  • Wrist Stretches – :30s per side x 3

——————————————————————————————————–

Strength: Jerk (12-15 Minutes)

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

——————————————————————————————————–

Workout: 3 Rounds

  • 400 Meter Run / 500 meter Row / 1200 m Bike
  • 20 Alternating DB/KB Snatches (50/35)(24k/16k)
  • 10 Chest to Bar Pull Ups

*Between rounds: 100 Double Unders

——————————————————————————————————–

Cardio Option: 3 Rounds

  • 400 Meter Run / 500 meter Row / 1200 meter Bike
  • 20 Burpees
  • 10 Chest to Bar Pull Ups

*Between rounds: 100 Double Unders

——————————————————————————————————–

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions