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WOD – Thu, Feb 2
This week starts 615p OLY on Monday's and Regular WOD at 615 on Thursdays.

Warm-up

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

AMRAP 5:
:20 plank hold
10 alternating jumping lunges
:20 hang from the pull-up bar
10 box jump-overs

Snatch Progressions
8 alternating DB deadlift
8 alternating DB deadlift + shrug
8 alternating DB deadlift + high pull
8 alternating DB snatches

2 sets:
6 alternating DB snatches (workout weight)
6 box jump-overs
– Each athlete performs 1 set.
– Partner hangs from the pull-up while the other partner works through the snatches and box jump-overs.

Metcon (Time)

RX

5 rounds for time with a partner:
30 alternating DB snatches (50/70 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.

INTERMEDIATE

5 rounds for time with a partner:
30 alternating DB snatches (35/50 lb)
20 box jump-overs (20/24 in)
– Resting partner hangs from the pull-up bar.

BEGINNER

5 rounds for time with a partner:
30 alternating DB snatches (10/15 lb)
20 box step overs (12/20 in)
– Resting partner holds the bottom of a ring row.

Post WOD

Accumulate with a partner:
100 DB renegade rows
– “Resting” partner holds the hollow position.
– Switch as needed.