WOD: Wednesday, September 18th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Push Ups
  • PVC Lat Shoulder Stretch – :30s per side x3

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

  • 200 Meter Run
  • 2 Snatches (Squat OR Power) 

*Can be done as touch n’ go or drop singles 

*Start light (around 60%) and build 

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Workout: AMRAP x 16 Minutes 

  • 2 Wall Walks 
  • 8 DB Hang Clean and Jerks (50/35) *4 per side
  • (16/12) Calorie Row/Ski OR (12/8) Calorie Bike/Runner

*Score is total # of rounds + reps completed in 16 mins

*Wall Walk Scaling Options: 

  • Scale Reps OR Distance 
  • Plyo Box Wall Walks (4 reps) 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold