WOD: Saturday, March 30th, 2019

• Banded Lat Pull downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

Pre Game: 4 Rounds 

• 150 Meter Row OR 100 Meter Runner
• 3 Power Snatches (increasing weights)
• :15s Handstand Hold OR Plank on Hands

Workout: AMRAP x 24 Minutes

• Buy In: Run the “Loop”

-Then in remaining time, AMRAP of-

• 4 Power Snatches (115/85)
• 8 Handstand Push ups
• 16 Calorie Bike/Runner/Rower

*RX can sub a 200 Meter Run instead of Calories on the machines

**HSPU Scale= 2:1 Hand Release push ups

• Establish a one rep max

Core: 4 Rounds

• 20 Flutter Kicks
• 20 Kick the Ceilings