WOD: Wednesday, August 2nd, 2023

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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 heavy single power or squat snatch

*Spend extra time on your warm up sets 

*Technique, technique, technique!!!

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Workout: AMRAP x 15 Minutes 

  • 25 Double Unders 
  • 10 Med-Ball Push Press (20/14) 
  • 5 Power Snatches (95/65) 

*Every 5 Minutes (including 0:00) complete:

  • 400 Meter Run 

*Score is total # of Rounds + Reps completed in 15 Minutes

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Cardio Option: AMRAP x 15 Minutes 

  • 25 Double Unders 
  • 10 Med-Ball Push Press (20/14) 
  • 10 Alt DB Snatches (50/35) 

*Every 5 Minutes (including 0:00) complete:

  • 400 Meter Run 

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 DB Side Bends (50/35)