WOD: Monday, May 20th, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes 
• Samson Stretch – 1 Minute per side

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Strength: Cleans (12-15 minutes)

• Build to a one rep max for the day

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Workout: For Time

• Buy In: 800 Meter Med-Ball Run (20/14)

-Then-

3 Rounds

• 15 Thrusters (95/65)
• 15 Pull Ups

-Then-

• Buy Out: 800 Meter Med-Ball Run (20/14)

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Cardio Option: For Time

• Buy In: 800 Meter Med-Ball Run (20/14)

-Then-

3 Rounds

• 30 Med-ball Jump Squats (20/14)
• 15 Pull Ups

-Then-

• Buy Out: 800 Meter Med-Ball Run (20/14)

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Core: 4 Rounds

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