WOD: Thursday, May 2nd, 2019

Warm-up: Group Dynamic

• PVC Lateral Hop Tabata – 2 Minutes
• Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Power Snatches (ascending weights)

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Workout: 10 Rounds (30 Minute Cap)(

• 3 Power Snatches (135/95)
• 6 Burpees over the bar
• 21 Double Unders

*Every 3 Minutes NOT including “0:00” = 200 Meter Run

*Score is either total time OR rounds completed

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Cardio Option: 10 Rounds (30 Minute Cap)

• 6 Atomic Sit Ups (25/15)
• 6 Burpees to a plate
• 21 Double Unders

*Every 3 Minutes NOT including “0:00” = 200 Meter Run

*Score is either total time OR rounds completed

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Core: 4 Rounds

• 15 Long Sit ups
• 30 Bicycles