WOD: Wednesday, June 16th, 2021

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Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • 1 Minute Row or Bike 
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups 

*If you plan on rope climbing practice during the pre-game

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Workout: For Time 

3 Rounds 

  • (16/12) Calorie Row OR (12/8) Calorie Bike
  • 8 Power Snatches (105/75)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Run 

-Then-

3 Rounds 

  • 2 Rope Climbs 
  • 8 Power Snatches (105/75)
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

Rope Climb Modification: 4 Rope Ascents OR 6 Strict Pull Ups 

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Cardio Option: For Time 

3 Rounds 

  • (16/12) Calorie Row OR (12/8) Calorie Bike
  • 12 Alt DB Snatch (50/35)
  • 2 Rope Climbs 

-Then-

  • 500 Meter Run 

-Then-

3 Rounds 

  • 2 Rope Climbs 
  • 12 Alt DB Snatch (50/35) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

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Accessory Work: Overhead Strength & Stability

4 Sets 

  • 10 Seated DB Strict Press Per side 

-Into-

  • :30s Overhead DB Hold 

*Alternate sides on the Overhead hold each set

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB Side Bends (50/35)