WOD: Thursday, July 17th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

  • 800 Meter Run 

-into-

12 – 10 – 8 

  • Hang Power Snatches (105/75) 

6 – 5 – 4 

  • Strict Pull Ups 

-Then-

  • 800 Meter Run 

-into-

3 Rounds 

  • 10 Alt DB Hang Snatches (50/35) 
  • 5 Strict Pull Ups 

*RX+: Hang Power Snatches (115/85)

*CRX: Hang Power Snatch (135/95) AND DB (70/50) 

*If raining sub:

  • 1000 M Row OR 2400 M Bike 

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Cardio Option: For Time 

  • 800 Meter Run 

-into-

18 – 15 – 12 

  • American KB Swings (24K/16K) 

6 – 5 – 4 

  • Strict Pull Ups 

-Then-

  • 800 Meter Run 

-into-

3 Rounds 

  • 10 Alt DB Hang Snatches (50/35) 
  • 5 Strict Pull Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations