WOD: Wednesday, October 16th, 2024

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

4 Sets 

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

*Dial in technique during warm up sets 

*Make sure you rest between working sets 

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Workout: For Time 

24 – 18 – 12 

  • Wall Balls (20/14) 

12 – 9 – 6 

  • Sumo Deadlift High Pulls (95/65) 

-Then-

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Then-

12 – 18 – 24 

  • Wall Balls (20/14) 

6 – 9 – 12 

  • Sumo Deadlift High Pulls (95/65) 

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Cardio Option: For Time 

24 – 18 – 12 

  • Wall Balls (20/14) 

12 – 9 – 6 

  • KB High Pulls (24K/16K)

-Then-

  • 500 Meter Run / 650 Meter Row / 1500 Meter Bike 

-Then-

12 – 18 – 24 

  • Wall Balls (20/14) 

6 – 9 – 12 

  • KB High Pulls (24K/16K)

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Core: 4 Rounds 

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