WOD: Wednesday, September 21st, 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) 

  • Establish a new 1 RM 

*Warm up rep scheme: 

  • 3 – 3 – 2 – 2 – 1 – 1 – 1 – etc.. 

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Workout: Every 6 Minutes x 3 Intervals

  • Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

  • 4 Burpee Over DB 
  • 8 Alt DB Power Snatches (50/35) 
  • 12 Box Jump Overs (24”/20”)

*3 Total scores – Rounds + Reps for each interval 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)