Warm Up:
3 sets: Row, Ski or Bike
:30 easy pace
:20 moderate pace
:10 fast pace
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 back extensions
:20 down & ups
:20 jumping squats
:20 burpees
Mini Round:
2 sets / 1 minute rest between sets
5 DB Snatches (Right)
5 Lateral Burpees Over DB
5 DB Snatches (Left)
5 Lateral Burpees Over DB
WOD: For Time (15 min TC)
21 DB Snatches – 1 arm
21 Lateral Burpees Over DB
21 DB Snatches – 1 arm
21 Lateral Burpees Over DB
15 DB Snatches – 1 arm
15 Lateral Burpees Over DB
15 DB Snatches – 1 arm
15 Lateral Burpees Over DB
9 DB Snatches – 1 arm
9 Lateral Burpees Over DB
9 DB Snatches – 1 arm
9 Lateral Burpees Over DB
Rx Workout: 22.5 / 15
Scaled Workout: 15/10
Foundation Workout: 12.5/7.5 (Burpees NO LATERAL JUMPS)
John O Groats to Lands’ End Challenge:
Individual / Teams of 2 / Teams of 3 / Teams of 4
Core / Cool Down: Coaches Pick
