WOD: Wednesday, July 11th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Butt Kicks – 1 Lap
  • High Knees – 1 Lap
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Min Per side

 

Strength: Snatch (12-15 Minutes)

  • 5 sets x 3 Reps @75% of 1-Rep Max 

Snatch can be squat or power

 

Workout: For Time

21-15-12-9-6-3 Reps of:

  • Calories on Rower/Bike/Runner
  • Power Snatches (75/55)
  • Bar over burpees

 

Skill: Toes 2 Bar

  • Working on linking toes 2 bar, hitting a target, etc.

 

Core: 5 Rounds

  • 20 Kick the ceilings
  • 20 Reach the ceilings