Time for yet another kickin’ Saturday team WOD. Bring your runners, wallball skills, and a good attitude, should be a good one!
Buy-in: Snatch Practice – 40 reps, bar only. If you know all the variants of the snatch, then work through each (power snatch, squat snatch, hang power snatch, hang squat snatch). If new to the movement, focus on technique development in the hang power snatch first.
WOD: “Team Walkie Talkie”
Grab two of your buds and form a team of three. This workout is for total team time to complete 4 rounds of the stations below. All team members must be finished at their stations before a switch can happen.
The run will likely be the longest, so some rest should occur in the other stations:
- 200m run
- Wallball – 20 reps (14/20)
- Knees to elbows – 15 reps
Zone 2 – scale wallball weight to 10/14, substitute double crunch for kte
Zone 1 – scale workout as needed
Cash-Out: Team stretch