WOD: Monday, May 6th, 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 @90% of 1-Rep max 

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Workout: For Time

3 Rounds

  • 12 Deadlifts (205/125)
  • 8 Burpees Over Bar
  • 8 Ring/Matador Dips

-500 Meter Run-

3 Rounds

  • 8 Ring/Matador Dips
  • 8 Burpees Over Bar
  • 12 Deadlifts (205/125)

*CRX: 4 Ring/Bar Muscle ups

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Cardio Option: For Time

3 Rounds

  • 24 Russian KB Swings (24k/16k)
  • 8 Burpees
  • 8 Ring/Matador Dips

-500 Meter Run-

3 Rounds

  • 8 Ring/Matador Dips
  • 8 Burpees
  • 24 Russian KB Swings (24k/16k)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold