WOD: Friday, June 28th, 2019

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per Side

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Strength: Strict Press (12 – 15 Minutes)

  • 5 sets x 5 reps @60-65% of 1 Rep Max

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Workout: AMRAP x 20 Minutes

  • 300 Meter Run OR 400 Meter Row
  • 21 Double Unders
  • 9 Clean and Jerks (115/85)
  • 6 Strict Pull Ups

CRX: 9 Clean and Jerks (155/105)

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Cardio Option: AMRAP x 20 Minutes

  • 300 Meter Run OR 400 Meter Row
  • 21 Double Unders
  • 9 Atomic Sit Ups (25/15)
  • 6 Strict Pull Ups

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions