WOD: Saturday, September 16th, 2023

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Lateral Hops, Burpees 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150M Air Runner) 
  • 3 Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • 800 Meter Run 

-Into-

3 Rounds 

  • 45 Double Unders 
  • 10 Power Snatches (95/65)

-Then-

  • 800 Meter Run 

-Into-

3 Rounds 

  • 15 Box Jump Overs (24”/20”)
  • 5 Power Snatches (135/95)

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Cardio Option: For Time 

  • 800 Meter Run 

-Into-

3 Rounds 

  • 45 Double Unders 
  • 20 Alt DB Snatches (50/35)

-Then-

  • 800 Meter Run 

-Into-

3 Rounds 

  • 15 Box Jump Overs (24”/20”)
  • 10 Alt DB Snatches (50/35)

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Strength: Bench Press 

5 Sets x 3 Reps 

  • Build to a heavy set of 3 across 5 working sets 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings