WOD: Wednesday, September 25th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat Stretch – 1 Minute Per side

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Strength: Snatch (12 – 15 Minutes)  

• 5 sets x 2 Reps @75-80% of 1-Rep Max

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Workout: AMRAP + For Time

AMRAP x 14 Minutes

• 200 Meter Run
• 14 Hang Power Snatch (75/55)
• (7/4) Strict Handstand Push Ups

-Rest 2 Minutes-

For Time:

• (30/25) Calorie Row/Bike/Runner
• 50 Alternating Overhead Lunges w/ Plate (45/25)

*CRX: 100 ft Handstand Walk (instead of lunges)

*Two Scores, one for the AMRAP and one for the For Time portion

*Strict Handstand Push up modification: 2:1 Hand Release Push ups (14 reps)

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Cardio Option: AMRAP + For Time

AMRAP x 14 Minutes

• 200 Meter Run
• 14 American KB Swings (24k/16k)
• (7/4) Strict Handstand Push Ups

-Rest 2 Minutes-

For Time:

• (30/25) Calorie Row/Bike/Runner
• 100 Switches

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Core: 5 Rounds

• 20 Reach the ceilings
• 20 Kick the ceilings