WOD: Wednesday, September 18th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push Ups – 5-4-3-2-1
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Snatch (12 – 15 Minutes)

  • 5 Sets x 3 Reps @65-70% of 1-Rep Max

*Stick to what you decided to work on (squat or power)

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Workout: 4 Rounds (5 Minutes ON / 1 Minute OFF)

  • Buy In: 300 Meter Run / 900 Meter Bike / 400 Meter Row

-then in remaining time, AMRAP of:

  • 7 Air Squats
  • 5 Deadlifts (155/105)
  • 3 Burpees Over the Bar

*4 separate scores, restart at “0” every new round

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Cardio Option: 4 Rounds (5 Minutes ON / 1 Minute OFF)

  • Buy In: 300 Meter Run / 900 Meter Bike / 400 Meter Row

-then in remaining time, AMRAP of:

  • 7 Air Squats
  • 5 Russian KB Swings (24k/16k)
  • 3 Burpees

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Core: 5 Rounds

  • 15 Kick the ceilings
  • 30 Side crunches