WOD: Sunday, October 18th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 15 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Hang Power Snatches (ascending weights)
  • :15s Plank on hands 

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Workout: 6 Intervals (3 Min ON / 1 Min OFF)

  • 3 Strict Pull Ups 
  • 6 Up-Downs 
  • 9 Hang Power Snatch (75/55)

*Score is max rounds after 6 intervals, pick up where you leave off after the rest period.

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Cardio Option: 6 Intervals (3 Min ON / 1 Min OFF)

  • 3 Strict Pull Ups 
  • 6 Up-Downs 
  • 9 American KB Swings (24k/16k)

*Score is max rounds after 6 intervals, pick up where you leave off after the rest period.

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Core: 5 Rounds

  • 15 Long Sit Ups 
  • 30 Alternating Single Leg V-Ups