WOD: Wednesday, October 13th, 2021

Warm-up: Group Dynamic 

• Plank – Shoulder Tap tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
•  Banded Lat/Hip Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Power Snatch EMOM 

EMOM x 10 Minutes 

• ODD Minutes: 100 Meter Run 
• Even Minutes: Power Snatches (ascending weights/descending reps)

Min2: 10 Reps (75/55), Min4: 8 Reps (95/65)

Min6: 6 Reps (105/75), Min8: 4 Reps (115/85)

Min10: 2 Reps (135/95)  

*Goal is to try to hold on to touch n go the whole time

——————————————————————————————————–

Workout: For Time 

20 – 16 – 12

• Alt DB Power Snatches (50/35)

10 – 8 – 6 

• Burpee Pull Ups 

-Then-

• 400 Meter Run 

-Then –

16 – 12 – 8 

• Alt DB Power Snatches (50/35)

8 – 6 – 4 

• Burpee Pull Ups 

-Then-

• 400 Meter Run

-Then –

12 – 8 – 4 

• Alt DB Power Snatches (50/35)

6 – 4 – 2 

• Burpee Pull Ups 

*CRX: Burpee Bar Muscle Ups (5-4-3), (4-3-2), (3-2-1) 

——————————————————————————————————–

Core: 5 Rounds 

• 30 CrossBody Mountain Climbers 
• 30 DB Side Bends (50/35)