WOD: Wednesday, August 22nd, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Lat pull downs – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Power Snatches (ascending weights)
  • :20s Plank on Hands

 

Workout: EMOM x 18 Minutes 

  • Min 1: Calorie Row (12/9), Bike/Runner (9/7)
  • Min 2: 12 Power Snatches (75/55)
  • Min 3: 18 Ab-Mat Sit ups

 

CRX: EMOM x 18 Minutes 

  • Min 1: Calorie Row (15/12), Bike/Runner (12/9)
  • Min 2: 12 Power Snatches (95/65)
  • Min 3: 18 Ab-Mat sit ups

*All work should be done in :45s-:50s, adjust reps if needed !

 

Skill Work: Handstands 

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

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations