WOD: Friday, August 9th, 2019
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups (5-4-3-2-1)
- PVC Pass Throughs – 15 Reps
- Pigeon Stretch – 1 Minute Per side
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Strength: Strict Press (12 – 15 Minute Cap)
- 3 Sets x 5 Reps @80% of 1 Rep Max
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Workout: 18 Minute Ladder
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – etc…
- Wall Balls (20/14)
- DB/KB Hang Clean and Jerks (50/35)(24k/16k) *per side
- Calorie Row/Bike/Runner
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Cardio Option: 18 Minute Ladder
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – etc…
- Wall Balls (20/14)
- 12 Ab-mat sit ups
- Calorie Row/Bike/Runner
*12 Ab mat sit ups every round
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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