WOD: Monday, April 29th, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Cleans (12-15 minutes)

  • 5 sets x 2 Reps @80-85% of 1-Rep max 

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Workout: For Time

30-20-10

  • Power Cleans (95/65)
  • Box Jump Overs (24″/20″)

*Between Rounds: 300 Meter Run

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Cardio Option: For Time

60-40-20

  • Rage Balls (20/15)

30-20-10

  • Box Jump Overs (24″/20″)

*Between Rounds: 300 Meter Run

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations