WOD: Wednesday, September 7th, 2022

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 (15 Minutes) 

  • 3 Sets x 2 Reps @ 85% of 1RM 
  • 2 Sets x 2 Reps @ 90% of 1RM 

*Focus on your technique during your warm up sets 

*Give yourself adequate rest time between working sets 

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 10 Power Snatches (75/55) 

-In remaining time complete max reps of:

  • Burpee Box Jumps (24”/20”)

*Score is total # of BBJ accumulated across all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 16 Alt DB Power Snatches (50/35) 

-In remaining time complete max reps of:

  • Burpee Box Jumps (24”/20”)

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Core: 4 Rounds 

  • 10 Banded Paloff Press 
  • 10 Banded Rotations