WOD: Wednesday, August 10th, 2022

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Snatch (15 Minutes) 

• Establish a heavy single Squat OR Power Snatch 

*Build up slowly and focus on your technique 

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 12 Pull Ups 

-In remaining time complete max reps of:

• Power Snatches (75/55) 

*Score is total # of Power Snatches accumulated across all 4 rounds

*CRX: 4 Bar/Ring Muscle Ups 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 12 Pull Ups 

-In remaining time complete max reps of:

• Alt DB Power Snatches (50/35) 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations