WOD: Friday, August 13th, 2021

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Pigeon Stretch – 1 Minute per side 

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Strength: Barbell Cycling EMOM

Every 2 Minutes x 6 Rounds (12 Min)

• (12/8) Calorie Row/Bike/Runner

*In remaining time establish a heavy clean complex:

• 1 Deadlift + 2 Power Cleans 

*Those who don’t want to go heavy will complete:

• 3 Deadlifts + 3 Power Cleans (115/85) 

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Workout: Ladder x 15 Minutes 

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

• Alternating DB Snatches (50/35) 
• Burpees Over DB 

*Every 3 Minutes (including 0:00) complete:

• 100 Meter Run/ 150 Meter Row/ 300 Meter Bike 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions