WOD: Wednesday, August 24th, 2022

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes)

  • 3 Sets x 3 Reps @ 70% of 1RM 
  • 2 Sets x 3 Reps @ 80% of 1RM 

*NO TOUCH N’GO!!

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Workout: Every 3 Minutes x 5 Rounds 

  • 10 Hang Power Snatches (75/55) 
  • 10 Box Jump Overs (24”/20”) 

-In remaining time complete max reps of: 

  • Calorie Row OR Bike 

*Score is total # of calories accumulated across all 5 rounds 

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Cardio Option: Every 3 Minutes x 5 Rounds 

  • 20 DB Hang Power Snatches (50/35) 
  • 10 Box Jump Overs (24”/20”) 

-In remaining time complete max reps of: 

  • Calorie Row OR Bike 

*DB Hang Power Snatches are 10 reps per side 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations