WOD: Wednesday, July 17th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• Run to the end of the driveway (150M Air Runner)
• 3 Power Snatches 

*Athletes choice on starting weight and weight increases

*Can be drop singles OR touch n’ go reps 

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Workout: For Time 

3 Rounds 

• 10 Power Snatches (95/65) 
• 10 Pull Ups 

-Then-

• 800 Meter Run/ 1000 Meter Row/ 2400 Meter Bike 

-Then-

3 Rounds 

• 20 Alt DB Snatches (50/35) 
• 10 Pull ups 

*RX+: 10 Chest to Bar Pull Ups per round

*CRX: 5 Bar/Ring Muscle Ups per round

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Cardio Option: For Time 

3 Rounds 

• 20 Rage Balls (20/15) 
• 10 Pull Ups 

-Then-

• 800 Meter Run/ 1000 Meter Row/ 2400 Meter Bike 

-Then-

3 Rounds 

• 20 Alt DB Snatches (50/35) 
• 10 Pull ups 

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Core: 4 Rounds 

• 15 Long Sit Ups 
• 30 DB Side Bends (50/35)