WOD: Saturday, August 24th, 2019

Warm-up: Group Dynamic                      

• Group Jog – 3 laps
• Bird Dogs – 10 Reps per side
• Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Cleans (ascending weights)
• 5 Plyo Push ups

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Workout: 5 Rounds (3 Minutes ON / 1 Minute OFF)

• (11/9) Calorie Row / Bike / Runner
• 11 Burpees over the bar
• Max Power Cleans (155/105)

*CRX: Max Power Cleans (185/115)

*Score is an accumulation of max power cleans across all 5 rounds

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Cardio Option: 5 Rounds (3 Minutes ON / 1 Minute OFF)

• (11/9) Calorie Row / Bike / Runner
• 11 Burpees to a plate
• Max Atomic Sit ups (25/15)

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Strength: Bench Press

• 5 sets x 5 Reps @55-60% of 1 Rep max

*Move the bar fast

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Core: 5 Rounds

• 15 V-Ups
• 30 Mountain climbers