WOD: Tuesday, July 30th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run the stairs
• 3 Power Cleans (ascending weights) 
• 3 Shoulder to Overhead (ascending weights)

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Workout: For Time

• Buy In: 800 Meter Run

-Then-

10 Rounds

• (9/7) Calorie Row / Bike / Runner
• 5 Power Cleans (135/95)
• 3 Shoulder to Overhead (135/95)

*CRX: 5 Power Cleans (185/115) / S2OH (185/115)

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-

10 Rounds

• (9/7) Calorie Row / Bike / Runner
• 7 American KB Swings (32K/24K)
• 5 Burpees

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Core: 4 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise HOLD