WOD: Friday, May 17th, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Toe Touches – 10 SLOW Reps
- Banded Hamstring stretch – 1 Minute Per side
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Strength: Jerk (12-15 Minutes)
- 5 sets x 1 Rep @95 – 97% of 1-Rep Max
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Workout: AMRAP x 21 Minutes
- 500 Meter Run OR 600 Meter Row
- 30 DB/KB Goblet Squats (50/35)(24k/16k)
- 10 Deadlifts (205/125)
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Cardio Option: AMRAP x 21 Minutes
- 500 Meter Run OR 600 Meter Row
- 30 DB/KB Goblet Squats (50/35)(24k/16k)
- 30 Russian KB Swings (24k/16k)
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Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back extensions
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