WOD: Tuesday, September 21st, 2021

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner 
• 3 Hang Power Snatches (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 20 Burpees over Bar 

-Into-

2 Rounds 

• 14 Toes 2 Bar 
• 14 Hang Power Snatches (75/55)

-Then-

• 20 Burpees over Bar 

-Into-

2 Rounds 

• 10 Toes 2 Bar 
• 10 Hang Power Snatches (95/65)

-Then-

• 20 Burpees over Bar 

-Into-

2 Rounds 

• 6 Toes 2 Bar 
• 6 Hang Power Snatches (105/75)

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Cardio Option: For Time 

• 20 Burpees over DB 

-Into-

2 Rounds 

• 14 Toes 2 Bar 
• 28 DB Hang Power Snatches (50/35) 

-Then-

• 20 Burpees over DB 

-Into-

2 Rounds 

• 10 Toes 2 Bar 
• 20 DB Hang Power Snatches (50/35)

-Then-

• 20 Burpees over DB 

-Into-

2 Rounds 

• 6 Toes 2 Bar 
• 12 DB Hang Power Snatches (50/35)

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Accessory Work: Strict Pull Ups 

• Beginner: 4 Sets x 10 SLOW Ring Rows 
• Intermediate: 4 Sets – :10s Chin Over Bar Hold + 3 Strict Pull Ups
• Advanced: 4 Sets x 5 Weighted Strict Pull Ups 

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Core: 5 Rounds 

• 20 Alt Single Leg V-Ups 
• 20 DB Side Bends (50/35)