WOD: Wednesday, May 8th, 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 @90% of 1-rep max

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Workout: For Time

  • 800 Meter Run OR 1000 Meter Row
  • 20 power Snatches (75/55)
  • 4 Rope Climbs
  • 500 Meter Run OR 600 Meter Row
  • 15 Power Snatches (75/55)
  • 3 Rope Climbs
  • 300 Meter Run OR 400 Meter Row
  • 10 Power Snatches (75/55)
  • 2 Rope Climbs

*Rope Climb Scale= 2:1 Rope Ascents (8-6-4) OR 3:1 Strict Pull Ups (12-9-6)

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Cardio Option: For Time

  • 800 Meter Run OR 1000 Meter Row
  • 20 Burpee Rage Balls (20/15)
  • 4 Rope Climbs
  • 500 Meter Run OR 600 Meter Row
  • 15 Burpee Rage Balls (20/15)
  • 3 Rope Climbs
  • 300 Meter Run OR 400 Meter Row
  • 10 Burpee Rage Balls (20/15)
  • 2 Rope Climbs

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Core: 5 Rounds

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings