WOD: Friday, August 23rd, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Banded Shoulder Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minute Cap)

• 5 Sets x 5 Reps @55-60% of 1 Rep Max

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Workout: For Time

• Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then-

• 300 Meter Run
• 30 Hang Power Snatches (75/55)
• 30 Alternating Box Step Ups (50/35)(24k/16k)

• 200 Meter Run
• 20 Hang Power Snatches (75/55)
• 20 Alternating Box Step Ups (50/35)(24k/16k)

• Run the Stairs (100 Meter Runner)
• 10 Hang Power Snatches (75/55)
• 10 Alternating Box Step Ups (50/35)(24k/16k)

-Then-

• Buy Out: 1,000 Meter Row OR 2,400 Meter Bike

*One DB/KB on the step ups, all step ups done to a 20” box

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Cardio Option: For Time

• Buy In: 1,000 Meter Row OR 2,400 Meter Bike

-Then-

• 300 Meter Run
• 60 Rage Balls (20/15)
• 30 Alternating Box Step Ups (50/35)(24k/16k)

• 200 Meter Run
• 40 Rage Balls (20/15)
• 20 Alternating Box Step Ups (50/35)(24k/16k)

• Run the Stairs (100 Meter Runner)
• 20 Rage Balls (20/15)
• 10 Alternating Box Step Ups (50/35)(24k/16k)

-Then-

• Buy Out: 1,000 Meter Row OR 2,400 Meter Bike

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Core: 5 Rounds

• 15 GHD Sit Ups 
• 15 GHD Back Extensions