WOD: Monday, August 12th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Squat to Stand – 10 SLOW Reps
• Couch Stretch – 1 Minute Per Side

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Strength: Back Squat (12 – 15 Minutes)

• 3 Sets x 3 Reps @90% of 1 Rep Max

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Workout: 3 Rounds

• (24/18) Calorie Row/Bike/Runner
• 18 Power Snatches (75/55)
• 12 Pull Ups

*Between Rounds complete: 300 Meter Single Arm Farmers carry

*Farmers carry done with ONE 50/35 DB OR 24k/16k KB

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Cardio Option: 3 Rounds

• (24/18) Calorie Row/Bike/Runner
• 24 Rage Balls (20/15)
• 12 Pull Ups

Between Rounds complete: 300 Meter Single Arm Farmers carry

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Core: 5 Rounds

• 15 Ab-Wheels
• 30 Bicycle Crunches