WED 6/28/23 WOD

Warm Up - 1 set: - 200-m easy jog - 1 set:  30 sec box step-ups - 10 DB RDLs - 10 DB goblet squats -5 single-arm DB shoulder presses/arm (use light to moderate dumbbell) - 1 set: - 30 sec  box step-overs - 10 DB bent-over rows - 5 single-arm DB thrusters/arm - 5 DB windmills/arm - 1 set: - 30 sec box jumps - 5 DB complexes/arm – 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill – DB Warm UP – 6 Alt DB power cleans – 6 Alt DB hang snatches – 6 Alt DB snatches – 6 Alt DB snatches -

Burpee Box Jump Over Progression:  3 burpees – 5 box jump overs – 3 burpee box jump overs (step down) – 3 burpee box jump overs (skip over and jump down) – 3 burpee box jump overs (jump over the box) – Mini Round:  1 set:  10 burpee box jump-overs - 10 DB snatches (the goal is to finish in 1 min or less)

WOD – 12 Min AMRAP
10 DB snatches L3-50/35# L2-40/25# L1-30/15#
10 burpee box jump-overs L3-24/20” L2-8 reps 20/18” L1-6 reps 16/12”

Rounds + Reps

Post WOD - 1 set: - 400-m single-arm DB overhead carry
– Switch hands as needed.
– Scale to finish in under 5:00.

1:00 banded shoulder stretch (rt/lt)