WOD: Wednesday, May 1st, 2019
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- 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 2 Reps @80-85% of 1-rep max
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Workout: For Time
- Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
-Then-
3 Rounds
- 10 DB Overhead Lunge Steps (50/35) *Right Arm
- 20 Deadlifts (155/105)
- 10 DB Overhead Lunge Steps (50/35) *Left Arm
-Then-
- Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
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Cardio Option: For Time
- Buy In: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
-Then-
3 Rounds
- 40 Switches
- 20 Russian KB Swings (24k/16k)
- 40 Switches
-Then-
- Buy Out: (50/35) Calorie Row OR (40/30) Calorie Bike/Runner
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Core: 5 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
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