WOD: Wednesday, January 2nd, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Snatch (12-15 Minutes)

  • 4 sets – 2 Reps @95-97% of 1 Rep max (Power OR Squat)

*If you miss the set at 95%, back it down to 90% and complete the 4 sets there

 

Workout: For Time

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

  • 7 Handstand Push ups
  • 14 Power Snatches (75/55)
  • 200 Meter Run

HSPU scale = 2:1 Hand release push ups (14 reps)

Cardio Option: For Time

  • Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

  • 7 Handstand Push ups
  • 14 Atomic Sit ups (25/15)
  • 200 Meter Run

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s Hollow Hold