WOD: Wednesday, September 2nd, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Pass Throughs – 15 Reps 
• PVC Lat Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

• 3 Hang Power Snatches (ascending weights)
• 5 Broad Jumps 
• :15s Plank on Hands + 5 Shoulder Taps

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Workout: For Time 

2 Rounds 

• 21 Box Jumps (24”/20”)
• 7 Hang Power Snatches (95/65)

-400 Meter Run-

2 Rounds 

• 18 Box Jumps (24”/20”)
• 6 Hang Power Snatches (105/75)

-400 Meter Run-

2 Rounds 

• 15 Box Jumps (24”/20”)
• 5 Hang Power Snatches (115/85)

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Cardio Option: For Time 

2 Rounds 

• 21 Box Jumps (24”/20”)
• 21 American KB Swings (24k/16k)

-400 Meter Run-

2 Rounds 

• 18 Box Jumps (24”/20”)
• 18 American KB Swings (24k/16k)

-400 Meter Run-

2 Rounds 

• 15 Box Jumps (24”/20”)
• 15 American KB Swings (24k/16k)

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Core: 5 Rounds

• 15 tuck Ups 
• 30 Bicycle Crunches