Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
Then…
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest
19/21/23/24/24/26
23-23-23-23-20-20 reps db snatch scaled to 15 cals bike erg & 20kg db snatch
Loved that WOD!! Pushing me for sure. Thank you for posting these !!