WOD: Saturday, June 12th, 2021

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Minute Cap)

• 100 Meter Run 
• 3 Power Snatches (ascending weights)
• :10s Chin Over Bar Hold 

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Workout: For Time 

1 Round 

• 18 Power Snatches (75/55)
• 18 Pull Ups 

-Then-

• 400 Meter Run

-Then-

2 Rounds 

• 9 Power Snatches (95/65)
• 9 Pull Ups 

-Then-

• 400 Meter Run 

-Then-

3 Rounds 

• 6 Power Snatches (115/85) 
• 6 Pull Ups 

Rx+: 18 P. Snatches (95/65), 9 P.Snatches (115/85), 6 P.S (135/95)

CRX: Same weights as RX+ / 6 BMU, 4 BMU, 2 BMU 

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Cardio Option: For Time 

1 Round 

• 24 Alt DB Snatches (50/35)
• 18 Pull Ups 

-Then-

• 400 Meter Run

-Then-

2 Rounds 

• 18 Alt DB Snatches (50/35)
• 9 Pull Ups 

-Then-

• 400 Meter Run 

-Then-

3 Rounds 

• 12 Alt DB Snatches (50/35)
• 6 Pull Ups 

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Strength & Accessory: Suns Out – Guns Out 

DB Hammer Curl Tabata 

• 8 Rounds – :20s Max Hammer Curls x :10s Of Rest 

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Core: 4 Rounds 

• 10 Hanging Knee Raises 
• :20s Hollow Hold 

*Hold a plate during hollow hold for increased difficulty