WOD: Saturday, July 7th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Pull-aparts – 30 Reps
  • PVC Lat Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Power Snatches (ascending weights)
  • :20s Handstand Hold OR Plank on hands

 

Workout: 5 Rounds

  • 400 Meter Run
  • 15 Handstand Push ups
  • Power Snatches (10/8/6/4/2)

*Round 1: 10 Power Snatches (95/65)

*Round 2: 8 Power Snatches (105/75)

*Round 3: 6 Power Snatches (115/85)

*Round 4: 4 Power Snatches (135/95)

*Round 5: 2 Power Snatches (155/105)

 

FitnessRX: 5 Rounds

  • 400 Meter Run
  • 15 Handstand Push ups
  • 10 Power Snatches (95/65)

*Handstand Push up modification: 15 Hand Release Push ups

 

Strength: Bench Press

  • Work up to a heavy set of 3

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations