WOD: Wednesday, September 6th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes) 

  • Build to a 1 Rep Max 

*Squat or Power – whichever you picked on week 1 

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Workout: For Time 

  • Buy In: 500 Meter Run 

-Then-

4 Rounds 

  • 5 Strict Handstand Push ups 
  • 10 Alt DB Snatches (50/35) 
  • (20/15) Calorie Row OR (15/10) Calorie Bike 

-Then-

  • Buy Out: 500 Meter Run 

*Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (5 Reps) 
  • Hand Release Push Ups (10 Reps) 
  • Med-Ball Push Press (15 Reps) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Flutter Kicks