WOD: Wednesday, September 19th, 2018

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds (10 Minute Cap)

• 150 Meter Row OR 100 Meter Runner
• 3 Hang Power Snatches (ascending weights)
• 5 Atomic Sit ups (25/15)

Workout: 4 Rounds (1 Minute stations, :15s transitions)

• Station 1: Max Hang Power Snatches (95/65)
• Station 2: Max Calorie Row
• Station 3: Max Wall Balls (20/14)
• Station 4: Max Calorie Assault Bike/Runner
• Station 5: Rest

*Rounds 1 and 3: Max Calorie Bike

*Rounds 2 and 4: Max Calorie Runner

**Score is a running count through all stations, restart at 0 each round

Core: 4 Rounds

• 15 Ab-Wheels
• :30s Superman Hold