WOD: Wednesday, August 22nd, 2018

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Lat pull downs – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds

• 30 Double Unders
• 5 Power Snatches (ascending weights)
• :20s Plank on Hands

Workout: EMOM x 18 Minutes 

• Min 1: Calorie Row (12/9), Bike/Runner (9/7)
• Min 2: 12 Power Snatches (75/55)
• Min 3: 18 Ab-Mat Sit ups

CRX: EMOM x 18 Minutes 

• Min 1: Calorie Row (15/12), Bike/Runner (12/9)
• Min 2: 12 Power Snatches (95/65)
• Min 3: 18 Ab-Mat sit ups

*All work should be done in :45s-:50s, adjust reps if needed !

Skill Work: Handstands 

• Work on handstand holds, handstand push ups, handstand walks

Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations