12.20.2016 WOD

19
Dec

12.20.2016 WOD

A. Mobility

B. Warm-up
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Followed by max effort 250m row (Record your time on the whiteboard).

C. WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Dumbbell Snatch* (50/30)
10 Overhead Dumbbell Lunge
20 Double-unders

From 3:00-6:00
2 rounds of:
12 DB Snatch
12 OH DB Lunge
24 Dubs

From 6:00-9:00
2 rounds of:
14 DB Snatch
14 OH DB Lunge
28 Dubs
Etc., following same pattern until you fail to complete both rounds

*Alternating DB Snatch