WOD: Saturday, May 4th, 2019

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • PVC Lat Stretch – :30s each direction x3

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Pre Game: 4 Rounds

  • (9/7) Calorie Bike/Runner/Row
  • 3 Hang Power Cleans (ascending reps)
  • :15s Hanging Knee Raise Hold

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Workout: 5 Rounds

  • 300 Meter Run
  • 12 Toes 2 Bar
  • Hang Power Cleans (ascending weights / descending reps)

*R1: 12 Reps (115/85), R2: 10 Reps (135/95), R3: 8 Reps (155/105),

*R4: 6 Reps (185/115), R5: 4 Reps (205/125)

*If it is raining sub= 400 Meter Row OR 900 Meter Bike

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Cardio Option: 5 rounds

  • 300 Meter Run
  • 12 Toes 2 Bar
  • 12 Burpee Box Jumps (24″/20″)

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Strength: Bench Press

  • 4 sets x 8 Reps @ a light-moderate weight (60-65%)

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Core: 4 Rounds

  • 15 Plank Jacks
  • 30 Mountain Climbers