WOD: Wednesday, September 25th, 2024

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Warm-up: Group Dynamic 

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Snatch (17 Minutes) 

  • Build to a heavy single 

*Snatches can be squat or power 

*Whichever style you decide, you must stick with for the cycle

*Dial in technique during warm up sets

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

4 – 8 – 12 – 16 – 20 – 24 – etc… 

  • Calorie Row OR Bike 
  • KB/DB Goblet Squats (24K/16K)(50/35) 
  • Box Jumps (24”/20”) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row OR 1200 Meter Bike 

*Two Scores:

  • Last FULL round completed + partial reps for Part A
  • Time for Part B 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches