WOD: Thursday, May 23rd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Wrist Stretch – :30s per side x 3

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Pre Game: 4 Rounds

  • Run the stairs
  • 5 Power Cleans (ascending weights)
  • :15s Plank on hands

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Workout: For Time

1 Round

  • (18/15) Calorie Row/Bike/Runner
  • 15 Power Cleans (95/65)
  • 12 Burpees Over the Bar

2 Rounds

  • (12/9) Calorie Row/Bike/Runner
  • 9 Power Cleans (115/85)
  • 6 Burpees Over the Bar

3 Rounds

  • (9/6) Calorie Row/Bike/Runner
  • 6 Power Cleans (135/95)
  • 3 Burpees Over the Bar

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Cardio Option: For Time

1 Round

  • (18/15) Calorie Row/Bike/Runner
  • 18 Med-Ball Cleans (20/14)
  • 12 Burpees

2 Rounds

  • (12/9) Calorie Row/Bike/Runner
  • 12 Med-Ball Cleans (20/14)
  • 6 Burpees

3 Rounds

  • (9/6) Calorie Row/Bike/Runner
  • 9 Med-Ball Cleans (20/14)
  • 3 Burpees

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations