WOD: Wednesday, November 29th, 2023

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

Strength-Endurance: Snatch EMOM 

Every 2:30 Minutes x 5 Rounds 

• 250 Meter Row / 200 Meter Run / 500 Meter Bike 
• 3 Touch N’ Go Snatches 

*Start light and build to a tough set of 3 

*Must keep the TNG motion – no pauses at floor or singles allowed

——————————————————————————————————–

Workout: For Time 

• 650 Meter Row / 500 Meter Run / 1500 Meter Bike 
• 45 Ab-Mat Sit Ups 
• 30 Alt DB Snatches (50/35) 
• 30 Burpees Over DB 
• 30 Alt DB Snatches (50/35) 
• 45 Ab-Mat Sit Ups 
• 650 Meter Row / 500 Meter Run / 1500 Meter Bike 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations