Warmup:

Jog 30’ and back x3

High Knees 30’

Butt Kickers 30’

Side Shuffle 30’ and back

Inchworm 30’

5 Cobra to Hip Snap

10 Tuck Jumps

Barbell Warmup: With an empty bar and with hands in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin

WOD:

For Time:

1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24”/20”)

30 Burpees

20 Power Snatches (115/80)

A wise man once said, “how do you eat an elephant? One Bite at a time”.  Same goes for this WOD.  There is quite a bit in this WOD, but focus on getting through one piece at a time.  If today’s Power Snatch weight is light enough where you think you can cycle the reps, check out the below video, courtesy of Train FTW (NOTE: if the weight is more in the range where you might get two in a row before having to drop it, don’t use these tips on cycling.  Rather focus on good form each rep).

 

 

 

Scaling Options:

Mile run -> 2K Row

Med ball weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed

 

Cool Down:

Calf stretch on rig – 1 Min per side

 

Pigeon Pose on box – 1 min per side