WOD: Wednesday, October 28th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute Per side 

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Strength: Clean Complex (12 – 15 Minutes)

4 Sets @70-75% of:

  • 2 Clean Grip Deadlifts 
  • 3 Cleans (Power OR Squat)
  • 2 Front Squats 

*Based off your max from wednesday week 1 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 7 Hang Power Cleans (105/75)
  • 5 Burpees Over Bar 
  • 3 Strict Pull Ups 

*Pick up where you left off after rest period

*Score is an accumulation across all 5 intervals 

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 7 Russian KB Swings (24k/16k)
  • 5 Burpees 
  • 3 Strict Pull Ups 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold