WOD: Wednesday, June 12th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Squat Cleans (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

——————————————————————————————————–

Workout: For Time

30-24-18-12-6

  • Wall Balls (20/14)

10-8-6-4-2

  • Squat Cleans (185/115) 

*Between Rounds = 200 Meter Run

——————————————————————————————————–

Cardio Option: For Time

30-24-18-12-6

  • Wall Balls (20/14)
  • Atomic Sit Ups (25/15)

*Between Rounds= 200 Meter Run

——————————————————————————————————–

Core: 4 Rounds

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