WOD: Friday, September 20th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Samson Stretch – 1 Minute Per side

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Strength: Clean (12 – 15 Minutes)  

  • 5 sets x 3 Reps @65-70% of 1-Rep Max

*Stick to either squat or power cleans

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Workout: 18 Minute Ladder

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc…

  • Hang Power Cleans (95/65)
  • Front Rack Lunges (95/65) 1:1 Ratio
  • 20 Double Unders

*Double Unders are to be done after every round of lunges

**Score is last full round completed plus partial reps, Double Unders count towards score!

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Cardio Option: 18 Minute Ladder

4, 8, 12, 16, 20, 24, 28, 32, 36, 40, 44, 48, etc…

  • Med-Ball Cleans (20/14)
  • Switches
  • 20 Double Unders

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions