WOD: Wednesday, May 22nd, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps  
  • PVC Pass Throughs – 15 Reps 
  • Pigeon Stretch – 1 Minute per side

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Strength: Snatch (12-15 Minutes)

  • Build to a one rep max

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Workout: 4 Rounds (3 Minutes ON / :90s OFF)

  • 200 Meter Run
  • 12 Hang Power Snatches (75/55)
  • Max Box Jumps (30″/24″)

*Score is Max Box jumps each round

**CRX: 300 Meter Run + 9 Hang Power Snatches (135/95)

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Cardio Option: 4 Rounds (3 Minutes ON / :90s OFF)

  • 200 Meter Run
  • 12 Burpee Rage-Balls (20/15)
  • Max Box Jumps (30″/24″)

*Score is Max Box Jumps each round

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Core: 4 Rounds

  • 15 V-Ups 
  • 30 Russian Twists (25/15)