WOD: Friday, September 18th, 2020

Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank + :10s of shoulder taps
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: 150 Meter Row
  • Min 2: 3-5 Hang Power Snatches (ascending weights)
  • Min 3: 3 Strict Pull Ups + :10s Chin over bar HOLD

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Workout: For Time 

  • 500 Meter Run 

3 Rounds 

  • 9 Hang Power Snatches (75/55)
  • 9 Pull Ups 

-Then-

  • 500 Meter Run 

3 Rounds 

  • 7 Hang Power Snatches (95/65)
  • 7 Pull Ups 

-Then-

  • 500 Meter Run 

3 Rounds 

  • 5 Hang Power Snatches (115/75)
  • 5 Pull Ups 

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Cardio Option: For Time 

  • 500 Meter Run 

3 Rounds 

  • 9 American KB Swings (24k/16k)
  • 9 Pull Ups 

-Then-

  • 500 Meter Run 

3 Rounds 

  • 7 American KB Swings (24k/16k)
  • 7 Pull Ups 

-Then-

  • 500 Meter Run 

3 Rounds 

  • 5 American KB Swings (24k/16k)
  • 5 Pull Ups 

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Core: 5 Rounds

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions