wod
Rx
for time:
30 toes to bar
40 Alt. DB snatch 50/35
50 DB box step overs 50/35 ( single dB) 24/20
40 Alt DB snatch 50/35
30 toes to bar
intermediate
15 toes to bar
40 Alt. DB snatch 35/25
50 DB box step overs 35/25. 24/20
40 Alt DB snatch 35/25
15 toes to bar
beginner
15 lying toes to bar
30 Alt. DB snatch 25/15
25 DB box step overs 25/15 20/14
30 Alt. DB snatch 25/15
15 lying toes to bar
warm-up
round 1
10 toe touch and jump
10 alt dB deadlifts
10 alt elbow to instep on box
round 2
10 situps
10 alt dB sdlhp
10 box step overs
round 3
10 alt. Foot V-ups
10 alt. DB snatch
10 box step ups
round 4
10 v-ups
10 alt dB snatch
10 dB bix step overs
toes to bar skill work
workout prep
3 toes to bar
6 Alt DB snatch
9 DN box step overs
6 Alt DB snatch
3 toes to bar