WOD: Sunday, December 19th, 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 

• 100 Meter Run 
• 3 Power Snatches (ascending weights)
• :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

• 400 Meter Run 

-Into-

4 Rounds 

• 6 Power Snatches (115/85)
• 6 Handstand push Ups 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 12 Power Snatches (75/55)
• 12 Handstand Push Ups 

*CRX: 3 Wall Walks (First 4 rounds) / 6 Wall Walks (Last 2 Rounds) 

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

4 Rounds 

• 12 Alt DB Snatches (50/35)
• 6 Handstand push Ups 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 24 Alt DB Snatches (50/35)
• 12 Handstand Push Ups 

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Core: 4 Rounds 

• 20 KB Pull Throughs (16K/12K)
• 1:00 Elbow Plank