Friday June 5, 2020

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” – Winston Churchill

Primer: 
3 Minutes – 5 DB Rows each side | 10 Slow Air Squats | 10 Slow Push Ups 
2 Minute Jog 
2 Minutes – 5 DB Rows each side | 10 Slow Air Squats | 10 Slow Push Ups 
1 Minute faster jog
1 Minute – 5 DB Rows each side | 10 Slow Air Squats | 10 Slow Push Ups  

WOD: 
“Opposite Day” 
30-20-10 
Power Snatches @ 95/65
Box Jump Overs @ 24/20

Directly Into 

10-20-30 
Power Clean and Jerk @ 95/65
Lateral Burpees Over the Bar 

Time Cap 24 Minutes

Double Dumbbell Version:
30-20-10: Double DB Snatches @ 50/35 | Box Jump Overs @ 24/20
Directly Into
10-20-30: Double DB Clean and Jerk @ 50/35 | Lateral Burpees Over Dumbbells

Single DB or KB Version:
40-30-20 – Single Dumbbell Snatches @ 50/35  
30-20-10 – Box Jump Overs

Directly Into 

20-30-40: Dumbbell Hang Clean and Jerk
10-20-30: Lateral Burpees Over the Bar 

Bodyweight Version: 
800M Run – 400M Run – 200M Run
30-20-10 Push Ups 

Directly Into 
60-40-20 Lunges 
10-20-30 Burpees 

Bulletproof Shoulders: 
30-20-10 
Dumbbell High Pulls (controlled)
Box Jump Overs

Directly Into 
10-20-30
Goblet Squats 
Elevator Push Ups