WOD: Friday, May 24th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder stretch – 1 Minute Per side 

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Strength: Jerk (12-15 Minutes)

• Build to a one rep max  

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Workout: AMRAP x 21 Minutes

• Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then in remaining time, AMRAP of:

• 9 Toes 2 Bar
• 12 Push Press (115/85)
• 300 Meter Run

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Cardio Option: AMRAP x 21 Minutes

• Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then in remaining time, AMRAP of:

• 9 Toes 2 Bar
• 12 Atomic Sit ups (25/15)
• 300 Meter Run

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Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions