WOD: Friday, August 23rd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minute Cap)

  • 5 Sets x 5 Reps @55-60% of 1 Rep Max

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Workout: For Time

  • Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then-

  • 300 Meter Run
  • 30 Hang Power Snatches (75/55)
  • 30 Alternating Box Step Ups (50/35)(24k/16k)

  • 200 Meter Run
  • 20 Hang Power Snatches (75/55)
  • 20 Alternating Box Step Ups (50/35)(24k/16k)

  • Run the Stairs (100 Meter Runner)
  • 10 Hang Power Snatches (75/55)
  • 10 Alternating Box Step Ups (50/35)(24k/16k)

-Then-

  • Buy Out: 1,000 Meter Row OR 2,400 Meter Bike

*One DB/KB on the step ups, all step ups done to a 20” box

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Cardio Option: For Time

  • Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then-

  • 300 Meter Run
  • 60 Rage Balls (20/15)
  • 30 Alternating Box Step Ups (50/35)(24k/16k)

  • 200 Meter Run
  • 40 Rage Balls (20/15)
  • 20 Alternating Box Step Ups (50/35)(24k/16k)

  • Run the Stairs (100 Meter Runner)
  • 20 Rage Balls (20/15)
  • 10 Alternating Box Step Ups (50/35)(24k/16k)

-Then-

  • Buy Out: 1,000 Meter Row OR 2,400 Meter Bike

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Core: 5 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions