WOD: Wednesday, April 17th, 2019

Warm-up: Group Dynamic

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

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Strength: Snatch (12-15 Minutes)

• 5 sets x 4 Reps @60-65% of 1-rep max

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Workout: For Time

2 Rounds

• 300 Meter Run
• 20 Wall Balls (20/14)
• 15 Devils Press (35/25)(16k/12k)

-(40/25) Calorie Row OR (30/20) Calorie Bike/Runner-

2 Rounds

• 15 Devils Press (35/25)(16k/12k)
• 20 Wall Balls (20/14)
• 300 Meter Run

*CRX: 20 Wall Balls (30/20) / 10 Devils Press (50/35)(24k/16k)*

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Cardio Option: For Time

2 Rounds

• 300 Meter Run
• 20 Wall Balls (20/14)
• 15 Burpee Rage Balls (20/15)

-(40/25) Calorie Row OR (30/20) Calorie Bike/Runner-

2 Rounds

• 15 Burpee Rage Balls (20/15)
• 20 Wall Balls (20/14)
• 300 Meter Run

*CRX: 10 Devils Press (50/35)(24k/16k)*

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Core: 4 Rounds

• 15 Kick the Ceilings
• 30 Flutter Kicks