WOD: Thursday, October 21st, 2021

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Banded Shoulder Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

• 200 Meter Run 
• 5 Power Snatches (ascending weights) 

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Workout: For Time 

1 Round 

• 54 Double Unders 
• 18 Power Snatches (75/55)
• 18 Med-ball Push Press (20/14) 

-Then-

• 100 Meter Run 

-Then-

2 Rounds 

• 27 Double Unders 
• 9 Power Snatches (95/65)
• 9 Med-ball Push Press (20/14)

-Then-

• 100 Meter Run 

-Then-

3 Rounds 

• 18 Double Unders 
• 6 Power Snatches (115/85) 
• 6 Med-ball Push Press (20/14)

-Then-

• 100 Meter Run 

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Cardio Option: For Time 

1 Round 

• 54 Double Unders 
• 18 Alt DB Power Snatches (50/35)
• 18 Med-ball Push Press (20/14) 

-Then-

• 100 Meter Run 

-Then-

2 Rounds 

• 27 Double Unders 
• 9 Alt DB Power Snatches (50/35)
• 9 Med-ball Push Press (20/14)

-Then-

• 100 Meter Run 

-Then-

3 Rounds 

• 18 Double Unders 
• 6 Alt DB Power Snatches (50/35)
• 6 Med-ball Push Press (20/14)

-Then-

• 100 Meter Run 

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Strength Work: Strict HSPU 

• Beginner: 4 Sets x 5 Unbroken Plyo Box HSPU 
• Intermediate: 4 Sets x :10s HS Hold + 2-4 Strict HSPU 
• Advanced: 4 Sets x :10s HS Hold + Max UB Strict HSPU 

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Core: 4 Rounds 

• 30 Russian Twists (25/15) 
• 30 Flutter Kicks