WOD: Wednesday, December 20th, 2017

Warm-up: Group Dynamic

  • PVC Pass Throughs – 12 Reps
  • Stiff leg toe touches – 10 Reps
  • Banded Shoulder stretch – 1 min each side


Pre-Game: 5 Rounds

  • 200 Meter Run
  • 5 Hang Power Snatches
  • 5 Deadlifts

*Hang Power Snatches and Deadlifts are both ascending weights

 

 

Workout: AMRAP 13 Minutes

  • 15 Toes To Bar
  • 10 Deadlifts (115/75)
  • 5 Hang Power Snatches (115/75)

IMEDIATELY FOLLOWING AMRAP

6 Minutes to establish a 1 Rep Max snatch –squat or power

 

Strength: Front Squats

  • 5 Sets – 2 Reps @80% of 1 Rep Max

 

Core: 4 Rounds

  • 20 Russian Twists
  • 20 Atomic sit ups