WOD: Friday, July 5th, 2019

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Pass Throughs – 15 Reps
• Samson Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minutes)

• 5 sets x 3 reps @70-75% of 1 Rep Max

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Workout: For Time

• Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then-

3 Rounds

• 300 Meter Run
• 12 Alternating DB/KB Snatches (50/35)(24k/16k)
• 12 Burpees Over the DB/KB
• 12 DB/KB Push Press (50/35)(24k/16k) *6 per side

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Cardio Option: For Time

• Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then-

3 Rounds

• 300 Meter Run
• 12 Rage Balls (20/15)
• 12 Burpees Over the Rage Ball
• 24 Ab Mat Sit ups 

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions