WOD: Sunday, August 11th, 2019
Warm-up: Group Dynamic
- KB Goblet Squat Tabata – 2 Minutes
- Samson Stretch – 1 Minute per side
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Pre Game: 4 Rounds
- (7/5) Calorie Row/Bike/Runner
- 5 Hang Squat Cleans (ascending weights)
- 3 Plyo Push Ups
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Workout: 4 Rounds (5 Minutes ON / :90s OFF)
- Buy In: 200 Meter Run
-Then, in remaining time, AMRAP of:
- 4 Hang Squat Cleans (105/75)
- 8 Burpee Box Jumps (24”/20”)
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Cardio Option: 4 Rounds (5 Minutes ON / :90s OFF)
- Buy In: 200 Meter Run
-Then, in remaining time, AMRAP of:
- 8 Med Ball Squat Cleans (20/14)
- 8 Burpee Box Jumps (24”/20”)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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