WOD: Friday, August 16th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

  • Sets 1 and 2: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Make sure you rest between sets 

*Focus on warm up sets as you build towards your weight

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Workout: 3 Intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max Alt DB Snatches (50/35) 
  • Station3: Max Burpees Over DB 
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

*3 Scores:

  • Total Reps accumulated thru all 4 working stations each intv

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions