10/19/22 - WOD

10/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3

*Allow 6 min to Warm Up/Set Up Part A

A. Every 4 min, for 8 Sets:
(32 min)
500/400m Row
3 Snatches
3 Ring Muscle Ups
(Scale: 8 Pull-Ups)HXBXWarm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like