WOD: Wednesday, August 30th, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of shoulder taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 2 Reps each @ 90% of 1RM 
  • Sets 3 and 4: 1 Rep each @ 95% of 1RM 

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Workout: For Time 

4 Rounds 

  • 200 Meter Run 
  • 15 Med-Ball Push Press (20/14)
  • 10 DB Box Step Overs (50/35)(24”/20”)
  • 5 Touch and Go Snatches (95/65) 

*Rest 1 Minute at the completion of each round 

*Barbell needs to be touch n go for all 5 reps in order for it to be RX 

*Scale the barbell weight to something that allows you to always do 5 unbroken

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Cardio Option: For Time 

4 Rounds 

  • 200 Meter Run 
  • 15 Med-Ball Push Press (20/14)
  • 10 DB Box Step Overs (50/35)(24”/20”)
  • 10 Alt DB Snatches (50/35) 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • 30 Bicycle Crunches