WOD WOD, January 15, 2023

WOD – Sun, Jan 15

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

Coaches choice

230115 WOD (Time)

RX
20-18-16-14-12-10
Cals Row or Bike
Alt DB snatch 35/50
Hand release push up
Single arm DB OH reverse lunge (switch arms halfway)

INTERMEDIATE
20-18-16-14-12-10
Cals Row or Bike
Alt DB snatch 20/35
Hand release push up
Single arm DB OH reverse lunge (switch arms halfway)

BEGINNER
18-16-14-12-10-8
Cals Row or Bike
Alt DB snatch 10/20
Hand release push up
Single arm DB OH reverse lunge (switch arms halfway)

25:00 CAP

Cool Down

Coaches choice