WOD: Wednesday, September 14th, 2022

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)  
  • Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Snatch (15 Minutes) 

  • 3 Sets x 2 Reps @ 90% of 1RM 
  • 2 Sets x 1 Rep @ 95% of 1RM

*If you fail at these percentages, back the weight down to 80-85% 

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 10 Power Cleans (95/65) 

-In remaining time complete max reps of: 

  • Odd Rounds: Alt Front Rack Lunges (95/65)
  • Even Rounds: Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

*Two Scores for today – Max reps of Lunges and max reps of step ups 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run 
  • 15 Rage Balls (20/15) 

-In remaining time complete max reps of: 

  • Odd Rounds: Alt Med-Ball Lunges (20/14)
  • Even Rounds: Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations