WOD: Friday, August 6th, 2021

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Cat Camel – 10 SLOW Reps (5 Per side) 
• Banded Lat/Hip Stretch – 1 Minute per side 

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Strength: Retest Day (17 Minutes)

• Establish a 1 RM Back Squat OR Deadlift

*Use today as redemption or as a make-up day

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Workout: For Time

1 Round 

• 24 Med-Ball Push Press (20/14)
• 24 Power Snatches (75/55)

-Then-

• 300 Meter Run 

-Then-

2 Rounds 

• 12 Med-Ball Push Press (20/14)
• 12 Power Snatches (75/55)

-Then-

• 300 Meter Run

-Then-

3 Rounds 

• 8 Med-Ball Push Press (20/14)
• 8 Power Snatches (75/55)

-Then-

• 300 Meter Run 

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Cardio Option: For Time

1 Round 

• 24 Med-Ball Push Press (20/14)
• 24 Alt DB Power Snatches (50/35)

-Then-

• 300 Meter Run 

-Then-

2 Rounds 

• 12 Med-Ball Push Press (20/14)
• 12 Alt DB Power Snatches (50/35)

-Then-

• 300 Meter Run

-Then-

3 Rounds 

• 8 Med-Ball Push Press (20/14)
• 8 Alt DB Power Snatches (50/35)

-Then-

• 300 Meter Run 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions