WOD: Wednesday, December 17th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

4 Sets x 3 Reps

  • Sets 1 and 2: 3 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Stick with power or squat from week 1 

*Drop singles only – make every rep exactly the same 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 5 Minutes 

  • 15 Wall Balls (20/14) 
  • 10 Alt DB Hang Snatches (50/35) 

-Rest 2 Minutes and Repeat- 

*4 Scores:

  • Max Calories for each interval
  • Rounds + reps for each interval 

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Core: 4 Rounds 

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