WOD: Saturday, July 24th, 2021

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s Per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway
• 3 Power Snatches 
• 5 SLOW Push Ups 

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Workout: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 9 Burpee Box Jumps (24”/20”)
• 9 Power Snatches (105/75)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 7 Burpee Box Jumps (24”/20”)
• 7 Power Snatches (115/85)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 5 Burpee Box Jumps (24”/20”)
• 5 Power Snatches (135/95)

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 9 Burpee Box Jumps (24”/20”)
• 12 Alt DB Power Snatches (50/35)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 7 Burpee Box Jumps (24”/20”)
• 10 Alt DB Power Snatches (50/35)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 5 Burpee Box Jumps (24”/20”)
• 8 Alt DB Power Snatches (50/35)

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Accessory: Bench Press Work 

5 Sets x 5 Reps 

• 1 and ¼ Bench Press 

*Bar comes down to the chest, up ¼ of the way, back to the chest, and then a full press out

*Find a challenging weight but one you can do unbroken 

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Core: 4 Rounds 

• 20 Weighted reach the ceilings (25/15) 
• 20 Kick the ceilings