WOD: Thursday, June 6th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Lat Pull Downs – 10 Reps per side
• Banded Lat Stretch – 1 Minute Per side 

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Pre Game: 4 Rounds

• Run the stairs
• 5 Hang Power Cleans (ascending weights)
• 3 Strict Pull ups OR 5 Ring Rows

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Workout: For Time

3 Rounds

• 48 Double Unders
• 12 Hang Power Cleans (105/75)
• 8 Chest to Bar Pull ups

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike

3 Rounds

• 8 Chest to Bar Pull ups
• 12 Hang Power Cleans (105/75)
• 48 Double Unders

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Cardio Option: For Time

3 Rounds

• 48 Double Unders
• 12 Atomic Sit ups (25/15)
• 8 Chest to Bar Pull ups

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike

3 Rounds

• 8 Chest to Bar Pull ups
• 12 Atomic Sit ups (25/15)
• 48 Double Unders

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Core: 4 Rounds

• 15 Ab-Wheels
• :30s Superman Hold