WOD: Tuesday, August 13th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 reps
• Sumo Inchworm Push ups – 5-4-3-2-1 Reps
• Pigeon stretch – 1 Minute per side 

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Pre-Game: 4 Rounds

• Run the stairs
• 2 Power Cleans + 1 Front Squat  (ascending weights)
• :15s Hollow Hold

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Workout: AMRAP x 25 Minutes

• 500 Meter Run
• 25 AB-Mat Sit ups
• Power Clean/Front Squat Complex (155/105)

*Complex = 3 Power Cleans + 2 Front Squats

**CRX: Complex done at (205/125)

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Cardio Option: AMRAP x 25 Minutes

• 500 Meter Run
• 25 AB-Mat Sit Ups
• KB Complex (24k/16k)

*Complex= 5 American KB Swings + 5 Goblet Squats

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Core: 4 Rounds

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