WOD: Thursday, June 23rd, 2022

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Slow Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Power Snatches (ascending weights) 
  • 3 Strict Toes to Bar OR 5 SLOW Hanging Knee Raises 

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Workout: For Time 

15 – 12 – 9 

  • Power Snatches (75/55) 
  • Toes to Bar 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

12 – 9 – 6 

  • Power Snatches (95/65) 
  • Toes to Bar 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

9 – 6 – 3 

  • Power Snatches (115/85) 
  • Toes to Bar 

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Cardio Option: For Time 

15 – 12 – 9 

  • American KB Swings (24K/16K) x 2 
  • Toes to Bar 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

12 – 9 – 6 

  • American KB Swings (24K/16K) x 2 
  • Toes to Bar 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Then-

9 – 6 – 3 

  • American KB Swings (24K/16K) x 2 
  • Toes to Bar

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Core: 5 Rounds 

  • 30 Flutter kicks 
  • :30s 6-Inch Hold