3.15.2017

SWOD
1 Rep Max Clean and Jerk

WOD
400 Meter Row
10  Alternating Dumbbell Snatches 50/35
20 Dumbbell Goblet Squats
10 Alternating Dumbbell Snatches
10 Ring Muscle Ups
10 Alternating Dumbbell Snatches
20 Dumbbell Goblet Squats
10 Alternating Dumbbell Snatches
400 Meter Row

METCON
4 minutes per station (2 sets and then do DU for the rest of the time), 1 minute rest between stations
Station 1 (2 rounds): 10 pull-ups 30 mountain climbers
Station 2 (2 rounds): 20 Box jumps 15 tricep dips
Station 3 (2 rounds): 25 Push-ups 10 toes to bar
Station 4 (2 rounds): 20 (10 per arm) KB clean and press 20 (10 per leg) KB walking lunges

Leave a Reply

Your email address will not be published. Required fields are marked *