Wednesday, August 21

Warm Up:

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

SWOD:

Pausing Power Snatch (2 second pause at knee)

Build to heavy single

WOD:

For Time: (20′ Cap)

10 Rounds of “Cindy”

400m Run

30 Power Snatches (115/85)

1 Rounds of Cindy:

5 pull Ups

10 push ups

15 air squats

Xpress:

800m Run

40 x HR Push Ups

20 x chest 2 bar pull ups