WOD: Thursday, August 29th, 2024

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s High Knees, Lateral Hops, Up-Downs 
  • Banded Lat/Samson Stretch – 1 Minute per side  

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Hang Power Snatches (105/75) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*One Score: Total # of rounds + reps completed

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Cardio Option: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 American KB Swings (24K/16K)

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

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