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
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