WOD: Wednesday, July 2nd, 2025

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs
  • PVC Lat/Shoulder Stretch – :30s per side x3

——————————————————————————————————–

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

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Snatches

*Athletes choice on Squat OR Power Snatches 

*Athletes choice on starting weight

*Add weight each round 

——————————————————————————————————–

Workout: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: 

12 – 10 – 8 

  • DB Hang Snatches (50/35) *half per side

8 – 6 – 4 

  • Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Scores: Total # of Calories completed per interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations