WOD: Friday, August 2nd, 2019

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Warm-up: Group Dynamic

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

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Strength: Strict Press (12 – 15 Minute Cap)

  • 5 Sets x 1 Rep @90% of 1 Rep Max

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Workout: For Time

  • 500 Meter Run
  • 25 Box Jump Overs (24”/20”)
  • 50 Power Snatches (75/55)
  • 25 Box Jump Overs (24”/20”)
  • 500 Meter Run

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Cardio Option: For Time

  • 500 Meter Run
  • 25 Box Jump Overs (24”/20”)
  • 75 Rage Balls (20/15)
  • 25 Box Jump Overs (24”/20”)
  • 500 Meter Run

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Core: 5 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions