WOD: Wednesday, December 21st, 2022

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Snatch Max + EMOM 

Part A – 7 Minutes 

  • Establish a heavy single Snatch

*Can be squat or power 

-Rest 1:30- 

Part B – 5 Minute EMOM 

  • 3 Snatches @ 70% of Part A 

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Workout: 4 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”)
  • Station2: Max Power Snatches (75/55)
  • Station3: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Station4: Max Calorie Row / Ski / Bike 
  • Station5: Rest 

*4 Total scores – Accumulated reps through each station for each interval

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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”)
  • Station2: Max Alt DB Snatches (50/35) 
  • Station3: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Station4: Max Calorie Row / Ski / Bike 
  • Station5: Rest 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold