WOD

WOD Friday 8/2/19

“Cool Whip”

For time:
3 rounds of:
21/15 Row Calories
75 Double Unders
— then —
3 rounds of:
20 Dumbbell Snatches, 53/35 lbs
12 Lateral Burpee Over Dumbbells
GENERAL
Completing two simple three-round couplets with no rest between
Athletes will complete all three rounds of the row and rope before moving onto the dumbbell snatches and lateral dumbbell burpees
ROW & DOUBLE UNDERS
Choose a row distance and double under variation that you can complete in under 90 seconds per movement
DUMBBELL SNATCHES
Choose a dumbbell weight that you can complete the 20 reps in 1-2 sets per round
LATERAL DUMBBELL BURPEES
Athletes do no have to stand to full extension on the lateral dumbbell burpees
LOGISTICS
If you are short on rowers, stagger heats by a full 8-10 minutes