Saturday, 12 February WOD

Warm-up

  • 2 Rounds
    • 1:00 Machine
    • 5 Burpees
    • 10 Leg Swings
    • 15 Lunges (each leg)
    • 20 Air Squats
  • –then–
    • 10 Front Rack Lunges (w/DB) (5 per leg)
    • 10 Single Arm DB Snatch Deadlifts (5 per arm)
    • 5 Burpee to touch
    • 10 Front Rack Lunges
    • 10 Hang DB Snatch (5 per arm)

PARTNER METCON

  • Complete as many rounds as possible in 25 mins of:
    • 100/80 Machine Calories
    • 100 Single Dumbbell Front Rack Walking Lunges, 70/50 lbs
    • 100 Burpee-to-Touches
    • 100 Dumbbell Snatches, 70/50 lbs

Compelte in teams of 2. Split Reps as desired. Try going bigger sets on the machine like a 20-15-15 cals and quick sets of 10 on the other movements. Scaling Options: Use a DB weight that allows you to hold at least 10 DB snatches T&G each time. DB weight should be the same for both lunges and snatches.

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