WOD: Wednesday, August 9th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – 1 Min per side 

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Strength: Snatch (17 Minutes)

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each @ 60% of 1RM
  • Sets 3 and 4: 3 Reps each @ 70% of 1RM 

*Make sure you are sticking with either the squat or power from week 1

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Workout: Every 5 Minutes x 3 Rounds 

  • 300 Meter Run 
  • 25 Wall Balls (20/14) 

-in remaining time complete max reps of: 

  • Alt DB Snatches (50/35) 

*Score is total # of DBS completed across all 3 rounds 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15)
  • 30 Bicycle Crunches