WOD:
3 rounds for time of:
800-m run
30 alternating DB snatches (35/50 lb)
Intended Stimulus: 13-20 Minutes
Intermediate:
3 rounds for time of:
800-m run
30 alternating DB snatches (20/35 lb)
Beginner:
3 rounds for time of:
400-m run
20 alternating DB hang snatches (10/15 lb)
Home Workout:
Same as Rx
Movement scaling options:
Run: Distance, machine substitutions
DB snatches: Reps, load, hang dumbbell snatches, Russian kettlebell swings
Post-Workout Skill Work:
3 sets:
10-15 lying leg raises
:30 plank hold