WOD: Saturday, August 21st, 2021

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of shoulder taps
• Couch Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 3 Power Snatches (ascending weights)
• 5 Wall Ball Push Press + 5 Wall Balls 

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Workout: 12 Rounds For Time 

Rounds 1 – 4 

• 12 Wall Balls (20/14)
• 8 Power Snatches (95/65)

-Then-

• 400 Meter Run

-Then-

Rounds 5 – 8 

• 10 Wall Balls (20/14)
• 6 Power Snatches (105/75)

-Then-

• 400 Meter Run

-Then-

Rounds 9 – 12 

• 8 Wall Balls (20/14)
• 4 Power Snatches (115/85)

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Cardio Option: 12 Rounds For Time 

Rounds 1 – 4 

• 12 Wall Balls (20/14)
• 16 Alt DB Power Snatches (50/35)

-Then-

• 400 Meter Run

-Then-

Rounds 5 – 8 

• 10 Wall Balls (20/14)
• 12 Alt DB Power Snatches (50/35)

-Then-

• 400 Meter Run

-Then-

Rounds 9 – 12 

• 8 Wall Balls (20/14)
• 8 Alt DB Power Snatches (50/35)

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Strength: Bench Press 

• Establish a heavy 3 Rep TEMPO bench Press 

*Tempo is :03s on the way down and :01s pause at the chest

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (15/10)
• 30 Bicycle Crunches