WOD: Wednesday, October 19th, 2022

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • 200 Meter Run / 250 Meter Row / 500 Meter Bike 
  • 5 Power Snatches (ascending weights) 

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Workout: Every 4 Minutes x 6 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 8 Power Snatches (115/85)

-In remaining time complete max reps of: 

  • Odd Rounds: Bar Over Burpees 
  • Even Rounds: Double Unders 

*2 Scores:

  • Total # of BOB added together
  • Total # of DU added together 

*For single under score add all reps together and divide by 2

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Cardio Option: Every 4 Minutes x 6 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 16 Alt DB Power Snatches (50/35) 

-In remaining time complete max reps of: 

  • Odd Rounds: Burpees over DB 
  • Even Rounds: Double Unders 

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Core: 5 Rounds 

  • 10 KB Pull Throughs (16K/12K)
  • 10 Ab-Wheels