WOD: Wednesday, June 26th, 2024

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Warm-up: Group Dynamic

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

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Strength: Squat Snatch (17 Minutes) 

  • Establish a 1 Rep Max 

*Focus on your warm up sets – dial in your technique

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Workout: For Time 

4 Rounds 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • 12 Box Jumps (24”/20”) 
  • 12 Alt DB Snatches (50/35) 
  • Run to the end of the driveway 

*Rest 1 Minute at the end of each round

*Goal is INTENSITY! Push hard and recover during rest period 

*Shoot for similar splits across all 4 rounds 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations