WOD: Wednesday, July 18th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass throughs – 15 Reps
  • Samson Stretch – 1 minute per side

 

Strength: Snatch (12-15 Min)

  • 5 sets x 2 Reps @80% of 1-Rep max

Snatches can be squat or power

 

Workout: 4 Rounds

  • 400 Meter Run
  • 20 Power Snatches (75/55)
  • 10 Handstand Push ups

*HSPU Modification: 10 Hand Release Push ups

CRX: 4 Rounds

  • 400 Meter Run
  • 10 Power Snatches (135/95)
  • 5 Strict Handstand Push ups

 

Skill: Double Unders

  • work on linking your double unders

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Hollow Hold