WOD: Wednesday, August 23rd, 2023

Posted by & filed under .

Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Snatch (17 Minutes) 

4 Sets x 2 Reps 

  • Sets 1 and 2: 2 Reps each @ 80% of 1RM 
  • Sets 3 and 4: 2 Reps each @ 85% of 1RM 

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s-

AMRAP x 5 Minutes 

  • 4 Box Jumps (30”/24”)
  • 6 Burpees Over DB 
  • 8 Alt DB Snatches (50/35) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • One for each round of Max Cals 
  • Rounds + Reps for each interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches