WOD: 2 rounds for time:
0-3 Min: DB snatches (35/50 lb)
3-6 Min: Sit Ups
6-9 Min: Wall-ball shots (14/20 lb) (9/10 ft)
Intermediate:
DB snatches (20/35 lb)
wall-ball shots (10/14 lb)(9/10 ft)
Beginner:
Alternating DB snatches (15/25 lb)
Wall-ball shots (6/10 lb)(9/9 ft)
Home Workout:
2 rounds for time:
50 dumbbell snatches (35/50 lb)
50 single-dumbbell thrusters
Post-Workout Skill Work:
Accumulate with a partner:
40 DB Turkish get-ups
– Trade off as desired.