WOD – 226.3 –

Durability

1-Legged Hip Lift – Foot Elevated – 30 to 40 reps per leg x 1 set

Skill/Strength

Sprinting Warm Up

WOD

3 Rounds

3 Min AMRAP

10 1-Arm DB Thruster (50/35)

10 1-Arm Alternating DB Hang Power Snatch

—1 min rest—

3 min AMRAP

Burpee Shuttle Sprint

Athletes, there is a 1 minute rest b/w each AMRAP and there is a 1 minute rest after each round so you’ll have 3 minutes of work followed by 1 minute of rest for the entire WOD. Every rep with the DB movements gives your score 1 point and every completed Burpee + Shuttle Sprint gives you 5 points toward your score.

Scores from Monday

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