WOD: Friday, May 10th, 2019
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of High Knees, butt kicks, lateral hops
- PVC Front rack stretch – 1 Minute Per side
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Strength: Jerk (12-15 Minutes)
- 5 sets x 2 Reps @90% of 1-Rep Max
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Workout: For Time
- Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike
4 Rounds
- 300 Meter Run
- 18 Alternating DB/KB Snatches (50/35)(24k/16k)
- 9 Toes 2 Bar
-Then-
- Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike
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Cardio Option: For Time
- Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike
4 Rounds
- 300 Meter Run
- 12 Bar facing burpees
- 9 Toes 2 Bar
-Then-
- Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike
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Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back extensions
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