WOD: Tuesday, May 28th, 2019

Warm-up: Group Dynamic

• Sumo Inchworm Push ups – 5-4-3-2-1 Reps
• Samson Stretch – 1 Minute per side

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Pre Game: 4 Rounds

• Run the Stairs
• 3 Power Cleans (ascending weights)
• :15s Hollow Hold

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Workout: For Time

• Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

4 Rounds

• 50 Double Unders
• 30 Ab-Mat Sit ups
• 10 Power Cleans (115/85)

-Then-

• Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Cardio Option: For Time

• Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

4 Rounds

• 50 Double Unders
• 30 Ab-Mat Sit ups
• 10 Med-Ball Squats Cleans (20/14)

-Then-

• Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Core: 5 Rounds

• 15 V-Ups
• 30 Russian Twists (25/15)