WOD: Sunday, September 13th, 2020

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Warm-up: Group Dynamic

  • Plank/Push Up Tabata – 2 Minutes
  • :20s Plank on Hands + :10s of Push Ups 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 100 Meter Run 
  • 5 Hang Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: EMOM x 20 Minutes (4 Rounds)

  • Min 1: Max Switches 
  • Min 2: Max Hang Power Snatches (95/65)
  • Min 3: Max Ab-Mat Sit Ups 
  • Min 4: Max Calorie Row OR Bike
  • Min 5: Rest 

*No score for today, keep your own score and focus on being as consistent as you can be

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Cardio Option: EMOM x 20 Minutes (4 Rounds)

  • Min 1: Max Switches 
  • Min 2: Max DB Hang Power Snatches (50/35)
  • Min 3: Max Ab-Mat Sit Ups 
  • Min 4: Max Calorie Row OR Bike
  • Min 5: Rest 

*No score for today, keep your own score and focus on being as consistent as you can be

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Core: 5 Rounds

  • 15 V-Ups 
  • :30s Hollow Hold