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
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