WOD: Wednesday, October 2nd, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat Stretch – 1 Minute Per side

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Strength: Snatch (12 – 15 Minutes)  

  • 5 sets x 1 Rep @85-90% of 1-Rep Max

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Workout: AMRAP x 21 Minutes

  • 21 Double Unders
  • 14 DB/KB Single Arm Push Press (50/35)(24k/16k)
  • 7 Toes to Bar

*Every 3 Minutes NOT including start, complete= 200 Meter Run

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Cardio Option: AMRAP x 21 Minutes

  • 21 Double Unders
  • 7 Atomic Sit Ups (25/15)
  • 7 Toes to Bar

*Every 3 Minutes NOT including start, complete= 200 Meter Run

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Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Plank on hands