WOD: Wednesday, April 10th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

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Strength: Snatch (12-15 Minutes)

  • Build to a one rep max squat OR power snatch

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Workout: AMRAP 5 Minutes x 4 Rounds

  • 400 Meter Run OR 500 Meter Row
  • *Max reps in remaining time

*Rnd 1: Max back squats (105/75), Rnd 2: Max Ab-Mat sit ups

Rnd 3: Max Back Rack Lunges (105/75), Rnd 4: Max Toes 2 Bar

*There is no rest between amrap’s, one leads right into the next, score is an accumulation across all rounds

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Cardio Option: AMRAP 5 Minutes x 4 Rounds

  • 400 Meter Run OR 500 Meter Row
  • *Max reps in remaining time

*Rnd 1: Max Goblet squats (24k/16k), Rnd 2: Max Ab-Mat sit ups

Rnd 3: Max Switches, Rnd 4: Max Toes 2 Bar

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Core: 4 Rounds

  • 15 Kick the Ceilings
  • 30 Flutter Kicks