WOD: Tuesday, October 13th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 15 SLOW Reps 
  • Childs Pose – 1:30 Hold 

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Pre-Game: 4 Rounds 

  • 30 Double Unders OR 60 Single Unders
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups 

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Workout: For Time 

2 Rounds 

  • 4 Power Snatch (115/85)
  • 8 Pull Ups 

-Then-

  • 30 Box Jumps (24”/20”)

-Then-

2 Rounds 

  • 6 Power Snatch (105/75)
  • 12 Pull Ups 

-Then-

  • 30 Box Jumps (24”/20”)

-Then-

2 Rounds 

  • 8 Power Snatch (95/65)
  • 16 Pull Ups 

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Cardio Option: For Time 

2 Rounds 

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

-Then-

  • 30 Box Jumps (24”/20”)

-Then-

2 Rounds 

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

-Then-

  • 30 Box Jumps (24”/20”)

-Then-

2 Rounds 

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

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches