01.03.2018 WOD

2
Jan

01.03.2018 WOD

A. Mobility

B. Warm-up
500m row followed by
Coach led dynamic stretch

C. WOD

Teams of 2

WOD #1
For time:
10 dumbbell snatches (50/35)
20 burpee box jump-overs (24/20)
20 dumbbell snatches
20 burpee box jump-overs
30 dumbbell snatches
20 burpee box jump-overs
40 dumbbell snatches
20 burpee box jump-overs
50 dumbbell snatches
20 burpee box jump-overs

Time cap: 15 minutes

Rest 3 minutes, then

WOD #2 Complete as many rounds and reps as possible in 15 minutes of:
2 rounds of:
50 Jumping Lunges
16 toes-to-bars
8 power cleans (155/105)
Then, 2 rounds of:
50 Jumping Lunges
16 bar muscle-ups or C2B pull-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.