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 

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Strength: Snatch (15 Minutes) 

  • Establish a heavy single Squat OR Power Snatch 

*Build up slowly and focus on your technique 

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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 

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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) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations