WOD: Wednesday, September 11th, 2019

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat Stretch – 1 Minute Per side

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Strength: Snatch (12 – 15 Minutes)

• Build to a one-rep max

*Choose squat or power and stick with that for the strength cycle

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Workout: AMRAP x 21 Minutes

• Buy In: Run the Loop

-In the remaining time, AMRAP of:

• 2 Rope Climbs
• 8 Hang Power Snatches (105/75)
• 16 Burpees

*Rope Climb Scale:2:1 Rope Ascents (4 Reps) OR Strict Pull ups 3:1 (6 Reps)

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Cardio Option: AMRAP x 21 Minutes

• Buy In: Run the Loop

-In the remaining time, AMRAP of:

• 2 Rope Climbs
• 16 Rage Balls (20/15)
• 16 Burpees

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Core: 5 Rounds

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