WOD: Sunday, July 7th, 2024

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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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Hang Power Snatches (ascending weights) 
• :15s Plank on hands 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• 200 Meter Run 
• 8 Hang Power Snatches (105/75) 

-In remaining time complete max:

• Med-ball Push Press (20/14) 

Even Rounds (2 and 4)

• 200 Meter Run 
• 16 Med-Ball Push Press (20/14) 

-In remaining time complete max:

• Hang Power Snatches (105/75) 

*Pick a weight that allows you to cycle through 5 reps at a time

*2 Scores:

• Total # of max MB Push Press completed 
• Total # of max hang power snatches completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• 200 Meter Run 
• 16 DB Hang Snatches (50/35) *8 per side

-In remaining time complete max:

• Med-ball Push Press (20/14) 

Even Rounds (2 and 4)

• 200 Meter Run 
• 16 Med-Ball Push Press (20/14) 

-In remaining time complete max:

• DB Hang Snatches (50/35) *alt every 5 reps 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)