WOD: Thursday, May 16th, 2019

Warm-up: Group Dynamic

• Banded Lat Pull downs – 10 Reps per side
• Banded Shoulder Stretch – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side

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Pre Game: 4 Rounds

• Run the stairs
• 3 DB/KB Hang Clean and Jerks per side (ascending weights)
  
• 5 Jump Squats

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Workout: For Time

• Buy In: 800 Meter Run

-Then-

30 – 20 – 10

• DB/KB Hang Clean and Jerks (50/35)(24k/16k)

10 – 10 – 10

• Burpee Box Jumps (24″/20″)

-Then-

• Buy Out: 800 Meter Run

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-

60 – 40 – 20

• Ab-Mat Sit ups

10 – 10 – 10

• Burpee Box Jumps (24″/20″)

-Then-

• Buy Out: 800 Meter Run

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Core: 5 Rounds

• 30 Mountain Climbers
• :30s Plank