WOD: Monday, July 18th, 2022
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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Strength: Clean (17 Minutes)
- Establish a new 1 Rep Max
*Focus on your technique during warm up sets
*Be Aggressive and shoot for the PR!
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Workout: For Time
- Buy In: 500 Meter Row OR 1500 Meter Bike
-Into-
5 Rounds
- 8 Pull Ups
- 8 Clusters (105/75)
- 8 Burpees Over Bar
-Then-
- Buy Out: 500 Meter Row OR 1500 Meter Bike
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Cardio Option: For Time
- Buy In: 500 Meter Row OR 1500 Meter Bike
-Into-
5 Rounds
- 8 Pull Ups
- 16 Med-Ball Squat Cleans (20/14)
- 8 Burpees
-Then-
- Buy Out: 500 Meter Row OR 1500 Meter Bike
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Core: 4 Rounds
- 15 Ab-Wheels
- 15 V-Ups
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