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
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