A. Group warm up
B. WOD demo
C. 18.0 – ***10 minute time cap***
21-15-9
DB snatches 50/35
Burpees over DB
* in order to make this WOD RX you must:
1. You can only switch the DB to the opposite hand once the hand holding the DB passes your eyes. Switching once it gets to the ground is also acceptable.
2. Once you complete the last rep of each set of snatches place the DB next to your feet. In order for the lateral burpee to be RX you must jump back to the ground, jump up to the flat part of your feet then a two foot jump over the DB. Step through method and ONE foot hop will be considered a SCALE.
Scale options:
DB snatches – hang DB snatches, KBS or KBDL (to teach hip hinge)
D. For time:
50 burpee jump overs 24/20
*10 minute time cap*
E. Cool down
Source: Workout Of The Day
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