WOD: Tuesday, January 21st, 2020
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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Pre-Game: 3 Rounds
- 150 Meter Row OR 100 Meter Runner
- 3 Hang Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank On Hands
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Workout: 4 Rounds (1 Minute Rest B/W)
5 Minute AMRAP
- Buy In: 200 Meter Run / 250 Meter Row / 600 Meter Bike
-Then in remaining time AMRAP of:
- 24 Double Unders
- 8 Hang Power Snatches (75/55)
- 4 Handstand Push Ups
CRX: Hang Power Snatches (105/75) / 4 Strict HSPU
*HSPU Modification: 2:1 Hand Release Push ups (8 Reps)
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Cardio Option: 4 Rounds (1 Minute Rest B/W)
5 Minute AMRAP
- Buy In: 200 Meter Run / 250 Meter Row / 600 Meter Bike
-Then in remaining time AMRAP of:
- 24 Double Unders
- 12 Rage Balls (20/15)
- 4 Handstand Push Ups
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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