WOD: Saturday, June 30th, 2018

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pvc lateral hops
  • Sumo Inchworm Push ups (5-4-3-2-1)
  • PVC Lat Stretch – 1 Minute per side


Pre-Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: 5 Rounds

  • 6 Power Snatches (135/95)
  • 12 Bar Over Burpees
  • 18 Ab-Mat Sit ups

B/W Rounds: 200 Meter Run

Fitness Rx: 5 Rounds

  • 9 Power Snatches (95/65)
  • 12 Bar Over Burpees
  • 18 Ab-Mat sit ups

B/W Rounds: 200 Meter Run

 

Strength/Accessory: Weighted Rows

  • 5 sets of 10 Barbell Rows OR Dumbbell Rows

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations