WOD: Wednesday, October 16th, 2019

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • 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: AMRAP + For Time

AMRAP x 12 Minutes

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 10 DB/KB Hang Snatches (50/35)(24k/16k)

-Rest 2 Minutes-

For Time:

  • 25 Wall Balls (20/14)
  • 500 Meter Row/ 1200 Meter Bike/ 400 Meter Run
  • 25 Wall Balls (20/14)

*Two Scores for today, one for the AMRAP and on for the “For time”

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Cardio Option: AMRAP + For Time

AMRAP x 12 Minutes

  • 40 Double Unders
  • 20 Wall Balls (20/14)
  • 10 Atomic Sit Ups (25/15)

-Rest 2 Minutes-

For Time:

  • 25 Wall Balls (20/14)
  • 500 Meter Row/ 1200 Meter Bike/ 400 Meter Run
  • 25 Wall Balls (20/14)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise Hold