WOD: Wednesday, August 1st, 2018

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Tempo Push ups – 10 SLOW Reps
  • Rig Chest/Shoulder Stretch – 1 Minute per side

 

Strength: Snatch (12-15 Minutes)

  •  5 sets x 1 Rep @90% of 1-rep max

Snatches can be squat or power

 

Workout: 7 Rounds

  • 8 Ring/Matador Dips
  • 6 Bar Facing Burpees
  • 8 Power Snatches (95/65)

 

CRX: 7 Rounds

  • 4 Ring/Bar Muscle Ups
  • 6 Bar Facing Burpees
  • 8 Power Snatches (95/65)

 

Core: 4 Rounds

  • 10 Knee Raises
  • :20s Knee Raise Hold from pull up bar