WOD: 5 x 3:00 rounds for reps:
15/20-cal row
20 alternating hang DB snatches (35/50 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Intermediate: 5 x 3:00 rounds for reps:
12/15-cal row
20 alternating hang DB snatches (20/35 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Beginner: 5 x 3:00 rounds for reps:
8/12-cal row
20 alternating hang DB snatches (15/20 lb)
Max burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Home Workout:
5 x 3:00 rounds for reps:
10 shuttle runs
20 alternating hang dumbbell snatches (35/50 lb)
Max dumbbell-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
– 1 shuttle is 25 ft down and back.
Accessory Work:
3 sets for quality:
8 dumbbell windmills/side
8 ATY raises
Cool down:
1 set:
1:00 slow banded pass-throughs
:30 doorway pec stretch/side