Warm Up
3 min of jumping rope
10 narrow squats
5 burpees
10 up dog to down dog
10 shoulder touches
4 dumbbell high pulls each arm
4 dumbbell clean and jerk
4 dumbbell snatches
4 pistols
4 clusters
“50 Alt DB Snatch
40 DB Hang Clean & Jerk (switch every 5)
30 Burpees
20 Pistols (10 ea, alt)
10 DB Cluster (5 ea)”
No Equipment
3 min of jumping rope
10 narrow squats
5 burpees
10 up dog to down dog
10 shoulder touches
10 Lunges
10 v ups
4 pistols
“2RFT
50 Push-up
40 Lunge
30 Burpee
20 Pistol
10 V-up”
19 min exactly for the no equipment WOD.
Pistols are hard in case anyone was wondering.
Raelan 11:05 used 3# dumbbells.
Terrean 12:12 used 15# and 20# modified pistols.