WOD: Saturday, July 28th, 2018

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Warm-up: Group Dynamic

  • Group Jog – Down and back x3
  • Frankenstein Walks – down and back
  • Duck Walks – down only
  • PVC Pass throughs – 15 Reps

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Power Snatches (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • 12-8-4 Power Snatches 105/70, 40 Double Unders between rounds

Rest 2 min

  • 6-4-2 Power Snatches 115/80, 50 Double Unders between rounds

Rest 2 Min

  • 3-2-1 Power Snatches 135/95, 60 Double Unders between rounds

 

Strength: Bench Press

  • 5 sets building to a heavy single

 

Core: 4 Rounds

  • 30 Muffin Toppers (25/15)
  • :30s Knee to elbow Plank (each round switch sides)