WOD: Wednesday, August 16th, 2023

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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 (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each @ 70% of 1RM
  • Sets 3 and 4: 3 Reps each @ 75% of 1RM 

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

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)

  • Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 6 Power Snatches (95/65) 
  • 3 Overhead Squats (95/65) 

*2 Total Scores – Rounds + Reps for each Interval 

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF)

  • Buy In: 200 Meter Run 

-In remaining time AMRAP of: 

  • 12 Wall Balls (20/14) 
  • 8 Alt DB Snatches (50/35)
  • 4 DB Goblet Squats (50/35) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations