WOD

WOD Thursday 1-2-20

For time:

Row, 1000 m

20 Alternating Dumbbell Snatches, 50/35 lbs

15 Bench Press, 135/95 lbs

10 Back Squats, 255/155 lbs

Row, 500 m

20 Alternating Dumbbell Snatches

15 Bench Press

10 Back Squats

Row, 250 m

20 Alternating Dumbbell Snatches

15 Bench Press

10 Back Squats

** GOAL sub 24 minutes

Scaled Version:

Row 750/600 meters

20 Alternating DB Snatch (35/20))

15 Bench Press (105/75)

10 Back Squat (175/110)

Row 500 meters

20 Alternating DB Snatch

15 Bench Press

10 Back Squat

Row 250 meters

20 Alternating DB Snatch

15 Bench Press

10 Back Squat

Cool Down: 3xs:

1min GHD Hold

:30 GHD Hollow Hold

Optional Grunt Work: 3 Rounds on the 3 min:

50′ Yoke Carry (heavy)

15-20 GHD Sit-Up

Notes: Cut GHD Sit Up in half or do Abmat Sit Ups if you are not used to this volume.