WOD: Wednesday, September 11th, 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 Lat Stretch – 1 Minute Per side

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Strength: Snatch (12 – 15 Minutes)

  • Build to a one-rep max

*Choose squat or power and stick with that for the strength cycle

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Workout: AMRAP x 21 Minutes

  • Buy In: Run the Loop

-In the remaining time, AMRAP of:

  • 2 Rope Climbs
  • 8 Hang Power Snatches (105/75)
  • 16 Burpees

*Rope Climb Scale:2:1 Rope Ascents (4 Reps) OR Strict Pull ups 3:1 (6 Reps)

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Cardio Option: AMRAP x 21 Minutes

  • Buy In: Run the Loop

-In the remaining time, AMRAP of:

  • 2 Rope Climbs
  • 16 Rage Balls (20/15)
  • 16 Burpees

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Russian twists (25/15)