WOD: Sunday, September 9th, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Hang Power Snatches (ascending weights)
  • 5 Rage Balls (20/15)

 

Workout: For Time

  • Buy In: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

-THEN-

4 Rounds

  • 10 Hang Power Snatches (75/55)
  • 30 Switches
  • 50 Double Unders

-THEN-

  • Buy Out: Calorie Row (50/35) OR Calorie Bike/Runner (40/25)

 

Accessory Work: Bent Over Rows

3 sets x 8 Reps with barbell or dumbbells

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • 30 Russian Twists (25/15)