WOD: Monday, July 15th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Pigeon Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

• 5 Sets x 5 Reps @70-75% of 1 Rep Max

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Workout: 18 Minute AMRAP

• Max Calorie Row/Bike/Runner

-Every 2 Minutes, not including the start, complete:

• 5 Hang Power Snatches (95/65)
• 5 Lateral Burpees Over the Bar

*Score is max calories in 18 Minutes

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Cardio Option: 18 Minute AMRAP

• Max Calorie Row/Bike/Runner

-Every 2 Minutes, not including the start, complete:

• 8 Burpee Rage Balls (20/15)

*Score is max calories in 18 Minutes

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Core: 5 Rounds

• 15 V-Ups
• 30 Side Crunches