WOD: Saturday, July 6th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 3 Rounds

  • Run the stairs
  • 3 Squat Cleans (ascending weights)
  • :20s Wall Sit

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Workout: AMRAP x 15 Minutes + Max Lift

AMRAP x 15 Minutes

  • (18/15) Calorie Row/Bike/Runner
  • 15 Wall Balls (20/14)
  • 9 Squat Cleans (105/75)

-Then-

Min 15:00 – 21:00 (6 Minutes)

  • Build to a one rep max Thruster

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Cardio Option: AMRAP x 21 Minutes

  • (18/15) Calorie Row/Bike/Runner
  • 15 Wall Balls (20/14)
  • 9 Med-Ball Squat Cleans (20/14)

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Strength: Bench Press

  • 5 sets x 3 Reps @70-75% of 1 Rep max

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Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Flutter Kicks