June 27, 2023 – Performance

  • WOD
  • June 27, 2023
  • (0)

Warm Up

Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps

Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps

Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps


Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted:
500 Meter Row
3 Snatches

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