WOD: Saturday, June 15th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Wrist Stretch – :30s per side x 3

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Pre Game: 4 Rounds (12 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Cleans + 3 Shoulder to Overhead (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: For Time

18-15-12-9-6

  • Hang Power Cleans (115/85)
  • Shoulder to Overhead (115/85)
  • Toes 2 Bar

*After each round complete a 300 Meter Run

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Cardio Option: For Time

18-15-12-9-6

  • American KB Swings (24k/16k)
  • Burpees
  • Toes 2 Bar

*After each round complete a 300 Meter Run

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Strength: Bench Press

  • 4 sets x 8 Reps @65-70%

*Reps should be done as fast as possible

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers (35/25)