WOD: Wednesday, October 23rd, 2024

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

4 Sets x 1 Rep 

• Sets 1 and 2: 1 Rep each at 92% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Warm up sets are super important – dial in technique 

*Rest between sets (1-1:30 min between) 

*If you fail twice at 95% then drop back to 92% and finish sets

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Workout: AMRAP Repeat 

AMRAP x 8 Minutes 

• Buy in: 300 Meter Run 

-in remaining time AMRAP of: 

• 12 Box Jumps (24”/20”)
• 8 Toes to Bar 
• 4 DB Devils Press (50/35) *2 per side 

-Rest 2 Minutes- 

AMRAP x 8 Minutes 

• Buy in: 300 Meter Run 

-in remaining time AMRAP of: 

• 4 DB Devils Press (50/35) *2 per side 
• 8 Toes to Bar 
• 12 Box Jumps (24”/20”) 

*2 Scores:

• Rounds + Reps for each interval 

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold