WOD: Friday, July 6th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of Butt Kicks, :20s of High Knees, :20s of PVC lateral hops
  • PVC Pass Throughs – 15 Reps
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Split Jerk (12-15 Minutes)

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

 

Workout: AMRAP x 18 Minutes

  • Buy In: Calorie Row/Bike/Runner (40/35)

-Then-

In remaining time complete AMRAP of,

  • 21 AB-Mat Sit ups
  • 15 Front Squats (115/75)
  • 9 Ring/Matador Dips

 

CRX: AMRAP x 18 Minutes

  • Buy In: Calorie Row/Bike/Runner (40/35)

-Then-

In remaining time complete AMRAP of,

  • 21 AB-Mat sit ups
  • 15 Front Squats (115/75)
  • 3 Ring/Bar Muscle ups

 

Cardio Option: 5 Rounds

  • 21 Calorie Row/Bike/Runner
  • 15 GHD Sit ups
  • 9 Rage Balls (20/15)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions