WOD: Saturday, June 1st, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • Run the stairs
  • 3 Clean and Jerks (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

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Workout: 4 Rounds

  • 400 Meter Run
  • 30 Wall Balls (20/14)
  • Clean and Jerks (ascending weights / descending reps)

*R1: 10 Reps (115/85), R2: 8 Reps (135/95),

*R3: 6 Reps (155/105), R4: 4 Reps (185/115)

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Cardio Option: 4 Rounds

  • 400 Meter Run
  • 30 Wall Balls (20/14)
  • 20 American KB Swings (24k/16k)

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Strength: Bench Press

  • 4 sets x 5 Reps / Build to a heavy set of 5

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Core: 4 Rounds

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