WOD: Tuesday, October 8th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side                      

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • :15s Hanging Knee Raise Hold

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Workout: For Time

3 Rounds

  • (20/15) Calorie Row/Bike/Runner
  • 15 Toes 2 Bar
  • 5 Hang Power Snatch (115/85)

-Into-

  • 300 Meter Run
  • 30 Hang Power Snatches (115/85)
  • 30 Toes 2 Bar

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Cardio Option: For Time

3 Rounds

  • (20/15) Calorie Row/Bike/Runner
  • 15 Toes 2 Bar
  • 10 Atomic Sit Ups (25/15)

-Into-

  • 300 Meter Run
  • 30 Atomic Sit Ups (25/15)
  • 30 Toes 2 Bar

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Skill Work: Open Prep

  • The 2020 Open starts this week! Pick a movement you’re nervous about and get to work!

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Bicycle Crunches