WOD: Wednesday, June 27th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side


Strength: Snatch (12 min cap)

  • Build to a one-rep max squat or power snatch

 

Workout:  “Chipper” For Time

  • 500-400-300-200-100 Meter Run
  • 25-20-15-10-5 Overhead Squats (75/55)
  • 10-8-6-4-2 Handstand Push ups

Handstand Push up modification = 2x Hand release Push ups

 

Endurance: Bike-Burpee Sprints

  • 5 Sets – 10 Calorie Sprint (Bike/Runner) + 5 Burpees AFAP

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • :30s Knee to Elbow plank hold (switch legs each round)