Strength
On the Minute x 9:
1 Tempo Front Squat
WOD
30-20-10:
Row or Bike Calories
Alternating Dumbbell Box Step-ups (50/35)
Directly Into...
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...
WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
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