WOD: Friday, January 15th, 2020

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Toe Touches – 10 SLOW Reps 
  • Half Kneeling Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Deadlift (15 Minutes) 

  • Build to a heavy single 

*Warm Up Reps: 5 – 3 – 3 – 1 – 1 – 1 – etc…

——————————————————————————————————–

Workout: 3 Rounds 

  • 500 Meter Row or 400 Meter Run
  • 40 Ab-Mat Sit Ups 
  • 30 DB Hang Clean and Jerks (50/35) 
  • 10 Burpees Over DB 

*DB Hang Clean and Jerks are 15 Per side

——————————————————————————————————–

Endurance Work: Double Under

  • Beginner: Work on Double Unders 
  • Advanced: Flight Simulator 

*5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5

Must all be unbroken sets 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions