WOD: Monday, May 6th, 2019
Warm-up: Group Dynamic
- 2 Minutes of Movement
- :20s of high knees, butt kicks, lateral hops
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Cleans (12-15 minutes)
- 5 sets x 2 Reps @90% of 1-Rep max
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Workout: For Time
3 Rounds
- 12 Deadlifts (205/125)
- 8 Burpees Over Bar
- 8 Ring/Matador Dips
-500 Meter Run-
3 Rounds
- 8 Ring/Matador Dips
- 8 Burpees Over Bar
- 12 Deadlifts (205/125)
*CRX: 4 Ring/Bar Muscle ups
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Cardio Option: For Time
3 Rounds
- 24 Russian KB Swings (24k/16k)
- 8 Burpees
- 8 Ring/Matador Dips
-500 Meter Run-
3 Rounds
- 8 Ring/Matador Dips
- 8 Burpees
- 24 Russian KB Swings (24k/16k)
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Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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