WOD: Tuesday, July 9th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• PVC Lat Stretch – :30s Per Side x 3

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Pre-Game: 4 Rounds (12 min cap)

• 150 Meter Row OR 100 Meter Runner
• 3 Hang Power Cleans (ascending weights)
• :15s Hanging Knee Raise HOLD

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Workout: For Time 

• 21 Hang Power Cleans (135/95)
• 21 Toes 2 Bar

-400 Meter Run-

• 15 Hang Power Cleans (135/95)
• 15 Toes 2 Bar

-200 Meter Run-

• 9 Hang Power Cleans (135/95)
• 9 Toes 2 Bar

-200 Meter Run-

• 15 Hang Power Cleans (135/95)
• 15 Toes 2 Bar

-400 Meter Run-

• 21 Hang Power Cleans (135/95)
• 21 Toes 2 Bar

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Cardio Option: For Time

• 42 Russian KB Swings (24k/16k)
• 21 Toes 2 Bar

-400 Meter Run-

• 30 Russian KB Swings (24k/16k)
• 15 Toes 2 Bar

-200 Meter Run-

• 18 Russian KB Swings (24k/16k)
• 9 Toes 2 Bar

-200 Meter Run-

• 30 Russian KB Swings (24k/16k)
• 15 Toes 2 Bar

-400 Meter Run-

• 42 Russian KB Swings (24k/16k)
• 21 Toes 2 Bar

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Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations