WOD: Wednesday, July 19th, 2023

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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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Power Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: Ladder Repeats 

Ladder x 7 Minutes 

• 21 Double Unders 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

• Power Snatches (75/55) 
• Toes to Bar 

-Rest :90s-

Ladder x 6 Minutes 

• 18 Double Unders 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc…

• Power Snatches (95/65) 
• Toes to Bar 

-Rest :90s- 

Ladder x 5 Minutes 

• 15 Double Unders 

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, etc… 

• Power Snatches (115/85) 
• Toes to Bar 

*Double Unders start each round of the ladder

*3 Separate scores: 

• Last FULL round completed + partial reps for each ladder

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Cardio Option: Ladder Repeats 

Ladder x 7 Minutes 

• 21 Double Unders 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

• DB Power Snatches (25/20) *per side
• Toes to Bar 

-Rest :90s-

Ladder x 6 Minutes 

• 18 Double Unders 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc…

• DB Power Snatches (35/25) *per side
• Toes to Bar 

-Rest :90s- 

Ladder x 5 Minutes 

• 15 Double Unders 

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, etc… 

• DB Power Snatches (50/35) *per side
• Toes to Bar 

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Core: 5 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches