WOD: Friday, May 3rd, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps 
  • Samson Stretch – 1 Minute Per side

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Strength: Jerk (12-15 Minutes)

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

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Workout: Chipper

  • (42/36) Calorie Row/Bike/Runner
  • 21 Thrusters (95/65)
  • 21 Pull Ups
  • (30/24) Calorie Row/Bike/Runner
  • 15 Thrusters (95/65)
  • 15 Pull Ups
  • (18/12) Calorie Row/Bike/Runner
  • 9 Thrusters (95/65)
  • 9 Pull Ups

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Cardio Option: Chipper

  • (42/36) Calorie Row/Bike/Runner
  • 21 Medicine Ball Cleans (20/14)
  • 21 Pull Ups
  • (30/24) Calorie Row/Bike/Runner
  • 15 Medicine Ball Cleans (20/14)
  • 15 Pull Ups
  • (18/12) Calorie Row/Bike/Runner
  • 9 Medicine Ball Cleans (20/14)
  • 9 Pull Ups

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Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions