WOD-
For time:
Row 1000 Meters
50 Alternating dumbbell Snatch
Row 750 Meters
36 Alternating dumbbell Snatch
Row 500 Meters
20 Alternating dumbbell Snatch
Row 250 Meters
At-Home-Workout-
For time:
Run 4:00 (2:00 out and 2:00 back)
50 Alt DB snatch OR 50 KB swings
Run 3:00 (1:30 out and 1:30 back)
36 Alt DB Snatch OR 36 KB swings
Run 2:00 (1:00 out and 1:00 back)
20 Alt DB Snatch OR 20 KB swings
Run 1:00 for max distance (Walk back)
*Depending on your KB weight, these can be Russian swings
If no equipment, sub the following for DB snatch rounds:
25 Good mornings
25 Tuck jumps
18 Good mornings
18 Tuck jumps
10 Good mornings
10 Tuck jumps
