WOD: Wednesday, May 1st, 2019

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Warm-up: Group Dynamic

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

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Strength: Snatch (12-15 Minutes)

  • 5 sets x 2 Reps @80-85% of 1-rep max

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Workout: For Time

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

3 Rounds

  • 10 DB Overhead Lunge Steps (50/35) *Right Arm
  • 20 Deadlifts (155/105)
  • 10 DB Overhead Lunge Steps (50/35) *Left Arm

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Cardio Option: For Time

  • Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

3 Rounds

  • 40 Switches
  • 20 Russian KB Swings (24k/16k)
  • 40 Switches

-Then-

  • Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

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Core: 5 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold