WOD-
For time:
10 Dumbbell snatches
15 Burpee box jump-overs
20 Dumbbell snatches
15 Burpee box jump-overs
30 Dumbbell snatches
15 Burpee box jump-overs
40 Dumbbell snatches
15 Burpee box jump-overs
50 Dumbbell snatches
15 Burpee box jump-overs
Rx = 50#(35#) 24″(20″)
SPRINT-
5 Rounds for time of:
30(20) Calorie bike or ski
20 Box jumps
10 Dumbbell thrusters
*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings
Rest ~:90 between sets
**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”
