Jo!
TILT CLOSED
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“Starfire”
For time:
10 Dumbbell Snatch
20 Dumbbell Reverse Lunge
20 Dumbbell Snatch
20 Dumbbell Reverse Lunge
30 Dumbbell Snatch
20 Dumbbell Reverse Lunge
40 Dumbbell Snatch
20 Dumbbell Reverse Lunge
50 Dumbbell Snatch
20 Dumbbell Reverse Lunge
General Warm Up
3 Rounds
10 Inchworm to Shoulder Tap
10 Alternating Samson, Reach and Twist
Movement Specific Warm Up
Dumbbell Snatch
10 Alternating DB Deadlift
10 Alternating DB High Pull or Hip Pop
10 Alternating DB Hang Snatch
10 Alternating DB Snatch
Dumbbell Reverse Lunge
10 Bodyweight Reverse Lunge
10 DB Reverse Lunge
Warm Up Round
6 Dumbbell Snatch
10 Dumbbell Reverse Lunge
WOD Modifications
Dumbbell Snatch– Hang DB Snatch, DB Cleans, DB Push Press,Odd Object, Tuck Jumps, Box Jumps
Dumbbell Reverse Lunge– Reps-10,16, DB Weight, Odd Object Lunge, Bodyweight Lunge, Air Squats, Alternating Leg Glute Bridge
WOD Guidance
Pace from the start. Stay smooth on your snatches and keep moving on your reverse lunges. Quick break on bigger sets of dumbbell snatches.
Question of the Day
Push one!
Box Brief
New Class Schedule!
Thirsty Thursday 7PM!
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Tabata Time