WOD: Wednesday, April 24th, 2019

Warm-up: Group Dynamic

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

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Strength: Snatch (12-15 Minutes)

• 5 sets x 3 Reps @70-75% of 1-rep max

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Workout: For Time

• Buy In: 800 Meter Run

-Then-

3 Rounds

• 12 Handstand Push ups
• 18 Hang Power Snatches (75/55)
• (24/18) Calorie Row OR Bike

-Then-

• Buy Out: 800 Meter Run

*HSPU Scaling Option: 2:1 Hand Release Push ups (24 Reps)

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Cardio Option: For Time

• Buy In: 800 Meter Run

-Then-

3 Rounds

• 12 Handstand Push ups
• 18 Burpee Rage Balls (20/15)
• (24/18) Calorie Row OR Bike

-Then-

• Buy Out: 800 Meter Run

*HSPU Scaling Option: 2:1 Hand Release Push ups (24 Reps)

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Core: 5 Rounds

• 10 Hanging Knee Raises
• :20s Hanging Knee Raise Hold