WOD: Sunday, August 29th, 2021

Posted by & filed under .

Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps
  • PVC Lat/Shoulder Stretch – :30 per side x3

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Power Snatches (ascending weights)
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: For Time 

3 Rounds 

  • 4 Power Snatches (105/75) 
  • 8 Burpees to a target 
  • 16 Ab-Mat Sit Ups 

-Then-

  • 800 Meter Run

-Then-

3 Rounds 

  • 16 Ab-Mat Sit Ups 
  • 8 Burpees to a target 
  • 4 Power Snatches (105/75)

*Target must be out of your reach and require you to jump 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 8 Alt DB Power Snatches (50/35)
  • 8 Burpees to a target 
  • 16 Ab-Mat Sit Ups 

-Then-

  • 800 Meter Run

-Then-

3 Rounds 

  • 16 Ab-Mat Sit Ups 
  • 8 Burpees to a target 
  • 8 Alt DB Power Snatches (50/35)

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Russian Twists (25/15)