WOD: Monday, August 6th, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, PVC Lateral Hops
  • Pigeon Stretch – 1 Minute per side

 

Strength: Snatch (12-15 Mins)

  • 5 Sets x 1 Rep @95-97% of 1-Rep max

*Snatches can be squat or Power

**Last week before test week, get comfortable with the heavy percentages!

 

Workout: 3 Cycles

3 Rounds per cycle

  • 7 Hang Power Snatches (75/55)
  • 7 Box Jump Overs (24/20)

 B/W Cycles: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings