WOD: Wednesday, December 8th, 2021

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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 x3

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Strength: Power Snatch EMOM 

EMOM x 10 Minutes 

Min1: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner

  • Min2: 10 Power Snatches (75/55)

Min3: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner

  • Min4: 8 Power Snatches (95/65)

Min5: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner

  • Min6: 6 Power Snatches (105/75)

Min7: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner

  • Min8: 4 Power Snatches (115/85)

Min9: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner

  • Min10: 2 Power Snatches (135/95) 

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Workout: 5 Rounds 

  • 10 Handstand Push Ups 
  • 12 Hang Power Snatches (75/55)
  • (14/12) Calorie Row/Bike/Runner 

*Rest 1 Minute at the completion of each round 

*CRX: 4 Wall Walks each round 

*HSPU Scaling Options:

  • 10 Plyo Box HSPU
  • 14 Med-Ball Push Press (20/14) 
  • 20 Hand Release Push Ups 

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Cardio Option: 5 Rounds 

  • 10 Handstand Push Ups 
  • 14 Rage-Balls (20/15) 
  • (14/12) Calorie Row/Bike/Runner 

*Rest 1 Minute at the completion of each round 

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Core: 5 Rounds 

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