WOD: “For Time”
20 Burpee-Over-the-Box-Jumps 24/20 ADV:30/24
30 Throwing Medball Sit Ups
40 Alternating DB Snatch 50/35 (Total)
50 OH DB Lunges (total, 25R/25L broken up anyhow)
*All 1 armed movements are total and not each. Medball sit ups are the version where you sit near a wall and as you sit up you toss the ball against the wall in a similar fashion to a wallball, catch and repeat.
Warm up: W/Class
SS:Back Squat- 40 Bodyweight Back Squats in as few sets as possible
Interval: 3×1 Mile run.
All 3 efforts should be performed as close to “Race Pace” as possible. Rest 2 minutes between efforts.
MiniWOD: 3 Minute AMRAP
2 Burpee-Over-The-Box-Jumps 24/20
1 DB Snatch EACH arm 50/35