WOD: Sunday, September 12th, 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: 3 Rounds (12 Min Cap)

• 200 Meter Run 
• 3 Power Snatches (ascending weights) 
• 5 Broad Jumps 

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Workout: Every 4 Minutes x 6 Rounds 

• 300 Meter Run 
• 9 Box Jump Overs (24”/20”)

*In the remaining time complete max reps of:

• ODD Rounds: Max Power Snatches (105/75)
• EVEN Rounds: Max Handstand Push Ups 

*HSPU Modification: Max Med-Ball Push Press (20/14) 

*Two Scores – One for max PS and one for max Hspu

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Cardio Option: Every 4 Minutes x 6 Rounds 

• 300 Meter Run 
• 9 Box Jump Overs (24”/20”)

*In the remaining time complete max reps of:

• ODD Rounds: Max Alt DB Power Snatches (50/35)
• EVEN Rounds: Max Handstand Push Ups 

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Skill Work: Double Unders 

• Beginners: Work on linking reps together 
• Intermediate: Mini Flight Simulator (unbroken reps)
• Advanced: Flight Simulator (unbroken reps)

*Mini Simulator: 5-10-15-20-25-30-25-20-15-10-5

*Advanced Simulator: 

• 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations