WOD: Monday, December 17th, 2018

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Warm-up: Group Dynamic

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

 

Strength: Snatch Complex (12-15 Minutes)

  • 4 sets @80-85% of 1 Rep Max Snatch

*Complex = 1 Below the knee snatch + 2 Snatches from the ground

 

Workout: For Time

  • 400 Meter Run
  • 16 Power Snatches (105/75)
  • 16 Burpee Box Jumps (24″/20″)

 

  • 400 Meter Run
  • 12 Power Snatches (105/75)
  • 12 Burpee Box Jumps (24″/20″)

 

  • 400 Meter Run
  • 8 Power Snatches (105/75)
  • 8 Burpee Box Jumps (24″/20″)

 

  • 400 Meter Run
  • 4 Power Snatches (105/75)
  • 4 Burpee Box Jumps (24″/20″)

 

Cardio Option: For Time

  • 400 Meter Run
  • 32 Rage Balls (20/15)
  • 16 Burpee Box Jumps (24″/20″)

 

  • 400 Meter Run
  • 24 Rage Balls (20/15)
  • 12 Burpee Box Jumps (24″/20″)

 

  • 400 Meter Run
  • 16 Rage Balls (20/15)
  • 8 Burpee Box Jumps (24″/20″)

 

  • 400 Meter Run
  • 8 Rage Balls (20/15)
  • 4 Burpee Box Jumps (24″/20″)

 

Core: 5 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings