WOD: Wednesday, August 15th, 2018

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, :20s of butt kicks, :20s of PVC lateral hops
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Snatch (12-15 Minutes)

  • Build to a one rep max power or squat snatch

 

Workout: 4 Rounds

4 Minutes of work / :90s of Rest

  • 300 Meter Run
  • 20 Wall Balls (20/14)
  • Max Hang Power Snatches

Round 1: Hang Power Snatches (75/55)

Round 2: Hang Power Snatches (85/60)

Round 3: Hang Power Snatches (95/65)

Round 4: Hang Power Snatches (105/70)

 

CRX: 4 Rounds

4 Minutes of Work / :90s of Rest

  • 300 Meter Run
  • 20 Wall Balls (30/20)
  • Max Hang Power Snatches

Round 1: Hang Power Snatches (95/65)

Round 2: Hang Power Snatches (105/70)

Round 3: Hang Power Snatches (115/80)

Round 4: Hang Power Snatches (125/85)

*Score is max power snatches per round

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, and handstand walks

 

Core: 5 Rounds

  • :30s Plank
  • 30 Russian Twists (25/15)