WOD: Friday, August 30th, 2019

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Warm-up: Group Dynamic                      

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

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Strength: Strict Press (12 – 15 Minutes)

  • Build to a one rep max

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Workout: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, etc…

  • DB/KB Hang Snatches (50/35)(24k/16k) *Per side
  • Burpees Over the DB/KB
  • Calorie Row/Bike/Runner

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Cardio Option: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, etc…

  • Atomic Sit Ups (25/15)
  • Burpees to a Plate
  • Calorie Row/Bike/Runner

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Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions