WOD: Monday, May 13th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Bird Dogs – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

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Strength: Cleans (12-15 minutes)

  • 5 sets x 1 Rep @95-97% of 1-Rep max 

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Workout: 4 Rounds (1 Minute Rest b/w)

5 Minute AMRAP

  • Buy In: 300 Meter Row / 200 Meter Runner / 600 Meter Bike

-Then in remaining time, AMRAP of:

  • 5 Burpees Over the Bar
  • 3 Power Cleans (135/95)
  • 1 Shoulder to Overhead (135/95)

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Cardio Option: 4 Rounds (1 Minute Rest b/w)

5 Minute AMRAP

  • Buy In: 300 Meter Row / 200 Meter Runner / 600 Meter Bike

-Then in remaining time, AMRAP of:

  • 5 Burpees to a plate
  • 5 Ground to Overhead w/ plate (45/35)

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Core: 4 Rounds

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