The Demon - 28/4/23

Warm Up: 3 rounds

250m Row / Ski

3 Power Snatches

6 Box Jumps

9 WBS

(Increase weight each round to your workout weight)

WOD: You Go I Go Rounds

10 Rounds:

5 Power Snatches

10 WBS

8 Rounds:

16 DB Snatches

16 DB OH Lunges

6 Rounds:

20 Cals

10 Box Jump Overs

RXD+ (50/35 – 22.5/15 – 30”)

RXD (42.5/30 – 20/12.5 – 24”)

SCALED+ (35/25 – 15/10 – 20”)

SCALED (30/20 – 12.5/8 – 16”)

Finisher:

30 secs on Bike (D10) – 30 secs Frog Jumps – 30 rest x 6 sets each