WOD: Monday, October 5th, 2020

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold – :10s of air squats
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row 
  • 3 Hang Power Snatches (ascending weight)
  • 5 Tempo Air Squats 

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Workout: For Time

  • 750 Meter Row 

1 Round

  • 30 Wall Balls
  • 15 Hang Power Snatches (75/55)

-then-

  • 500 Meter Row 

2 Rounds 

  • 15 Wall Balls (20/14)
  • 10 Hang Power Snatches (95/65)

-then-

  • 250 Meter Row

3 Rounds 

  • 10 Wall Balls (2014)
  • 5 Hang Power Snatches (115/85)

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Cardio Option: For Time

  • 750 Meter Row 

1 Round

  • 30 Wall Balls
  • 15 American KB Swings (24k/16k)

-then-

  • 500 Meter Row 

2 Rounds 

  • 15 Wall Balls (20/14)
  • 10 American KB Swings (24k/16k)

-then-

  • 250 Meter Row

3 Rounds 

  • 10 Wall Balls (2014)
  • 5 American KB Swings (24k/16k)

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Russian Twists (25/15)