WOD: Monday, July 23rd, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute Per side

 

Strength: Snatch (12-15 Minutes)

  • 5 sets x 2 Reps @85% of 1-Rep Max 

*Snatches can be squat or power

 

Workout: 4 Rounds (2 min on / 2 min off)

  • Calorie Row/Bike/Runner (20/15)
  • Max Power Snatches in remaining time (115/75)

*Score is power snatches each round

 

Endurance: Assault Runner Intervals

  • 5 Sets – :30s on x :30s off

Sprint on the :30s work intervals

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Russian Twists (15/10)