WOD: Sunday, February 2nd, 2020

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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Pre-Game: 9 Minute EMOM

• Minute 1: Run the stairs
• Minute 2: 3 Power Snatches (ascending weights)
• Minute 3: 1 Round of Mini STRICT Cindy

*Cindy = 3 STRICT Pull Ups / 6 Push Ups / 9 Air Squats   

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Workout: For Time

3 Rounds

• 15 Box Jumps (30”/24”)
• 9 Pull Ups
• 6 Power Snatches (125/85)

-800 Meter Run-

3 Rounds

• 6 Power Snatches (125/85)
• 9 Pull Ups
• 15 Box Jumps (30”/24”)

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Cardio Option: For Time

3 Rounds

• 15 Box Jumps (30”/24”)
• 9 Pull Ups
• 9 Atomic Sit Ups (25/15)

-800 Meter Run-

3 Rounds

• 9 Atomic Sit Ups (25/15)
• 9 Pull Ups
• 15 Box Jumps (30”/24”)

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Core: 4 Rounds

• 10 Banded Paloff Presses
• 10 Banded Rotations