WOD: Wednesday, May 8th, 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 @90% of 1-rep max

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Workout: For Time

• 800 Meter Run OR 1000 Meter Row
• 20 power Snatches (75/55)
• 4 Rope Climbs

• 500 Meter Run OR 600 Meter Row
• 15 Power Snatches (75/55)
• 3 Rope Climbs

• 300 Meter Run OR 400 Meter Row
• 10 Power Snatches (75/55)
• 2 Rope Climbs

*Rope Climb Scale= 2:1 Rope Ascents (8-6-4) OR 3:1 Strict Pull Ups (12-9-6)

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Cardio Option: For Time

• 800 Meter Run OR 1000 Meter Row
• 20 Burpee Rage Balls (20/15)
• 4 Rope Climbs

• 500 Meter Run OR 600 Meter Row
• 15 Burpee Rage Balls (20/15)
• 3 Rope Climbs

• 300 Meter Run OR 400 Meter Row
• 10 Burpee Rage Balls (20/15)
• 2 Rope Climbs

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Core: 5 Rounds

• 20 Weighted Reach the Ceilings (25/15)
• 20 Kick the Ceilings