WOD: Wednesday, February 6th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Banded Hamstring Stretch – 1 Minute per side

 

Strength: Deadlift (12-15 Minutes)

  • 5 sets x 5 Reps @60-65% of 1-Rep max

 

Workout: 4 Rounds (3 Minutes ON / :90s OFF)

  • (15/12) Calorie Bike/Row/Runner
  • 12 Hang Power Snatches (95/65)
  • Max Double Unders / Bar Facing Burpees

*Score for rounds 1 and 3 = Max Double Unders

*Score for rounds 2 and 4 = Max Bar Facing Burpees

 

Cardio Option: 4 Rounds (3 Minutes ON / :90s OFF)

  • (15/12) Calorie Bike/Row/Runner
  • 15 American KB Swings (24k/16k)
  • Max Double Unders / Bar Facing Burpees

*Score for rounds 1 and 3 = Max Double Unders

*Score for rounds 2 and 4 = Max Burpees

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise HOLD