WOD: Wednesday, September 14th, 2022

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

——————————————————————————————————–

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% 

——————————————————————————————————–

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 

——————————————————————————————————–

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”) 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations