WOD: Saturday, September 28th, 2019

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Warm-up: Group Dynamic 

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Pigeon stretch – 1 Minute per side                    

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run the stairs
  • 3 Hang Power Cleans (ascending weights)
  • 5 Broad Jumps

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Workout: For Time

2 Rounds

15 Hang Power Cleans (105/75)

15 Box Jump Overs (24”/20”)

-Into 500 Meter Run-

1 Round

  • 30 Toes 2 Bar
  • 30 Box Jump Overs (24”/20”)

-Into 500 Meter Run-

2 Rounds

  • 15 Hang Power Cleans (105/75)
  • 15 Box Jump Overs (24”/20”)

*CRX: Hang Power Cleans (135/95)

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Cardio Option: For Time

2 Rounds

  • 30 Russian KB Swings (24k/16k)
  • 15 Box Jump Overs (24”/20”)

-Into 500 Meter Run-

1 Round

  • 30 Toes 2 Bar
  • 30 Box Jump Overs (24”/20”)

-Into 500 Meter Run-

2 Rounds

  • 30 Russian KB Swings (24k/16k)
  • 15 Box Jump Overs (24”/20”)

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Strength: Bench Press

  • 5 Sets x 3 Reps @75-80% of 1-Rep Max

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Flutter Kicks