6-3-13 Monday WOD

GET STRONGER
We are focusing on basics and FUNDAMENTAL movements. Working these movements in full range of motion will get you stronger. That’s what we’re all about.
Many of you will be starting your first Strength Cycle this week as well. Strength Cycle is to be done outside of the WOD structure so come early or stay late to get this work done. We open at 4:30pm Monday, Wednesday and Friday!

Warm Up
Dynamic Warm up – instructor led

Skill
Push ups and scaling
DB Squat Cleans

WOD
5 RNDS of
10 DB Squat Clean (35/25)
15 Burpees
200M Run

After Party
25 reps, any combination
V-Sit
Bicycle Crunch
Back Extension
Flutter Kicks

Tags: ab work, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, burpee, clean, cleveland, db, DB squat Clean, dumbbell, dynamic warmup, Fitness, HIIT, lakewood, WOD, Xfit