WOD: Saturday, July 7th, 2018
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Banded Pull-aparts – 30 Reps
- PVC Lat Stretch – 1 Minute per side
Pre-Game: 4 Rounds
- Run the Stairs
- 3 Power Snatches (ascending weights)
- :20s Handstand Hold OR Plank on hands
Workout: 5 Rounds
- 400 Meter Run
- 15 Handstand Push ups
- Power Snatches (10/8/6/4/2)
*Round 1: 10 Power Snatches (95/65)
*Round 2: 8 Power Snatches (105/75)
*Round 3: 6 Power Snatches (115/85)
*Round 4: 4 Power Snatches (135/95)
*Round 5: 2 Power Snatches (155/105)
FitnessRX: 5 Rounds
- 400 Meter Run
- 15 Handstand Push ups
- 10 Power Snatches (95/65)
*Handstand Push up modification: 15 Hand Release Push ups
Strength: Bench Press
- Work up to a heavy set of 3
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations