Warmup:

7 Min AMRAP:

20 Single under or 10 Jumping Jacks

8 Thoracic High Fives

5 DB deadlifts per side

5 DB Push Press Per side

5 DB Thrusters per side

4 Alt DB Snatch

 

Then…

1 Min calf stretch per side

WOD:

3 Rounds:

400M Run

20 Alt DB Snatch (50/35)

 

Immediately into:

 

3 Rounds:

100 Double Unders

20 One-Arm DB Thrusters (50/35)

The goal is to finish the whole thing in 30 minutes or less.  For the one-arm DB Thrusters, do 10 on one arm, and 10 on the other.

Video courtesy of BoxTraining.com Good tips on making your Alternating DB Snatch more efficient.

Video courtesy of Feroce Fitness.  Demo on one-arm DB Thrusters

 

Scaling Options:

Run -> 500M Row -> 2 min of cardio

DB weight -> 35/25 -> as needed

DUs -> 200 Single unders -> 100 Penguin Hops -> 200 Bunny Hops -> cut reps in half

Video courtesy of WOD Prep.  Quick demo on Penguin Hops.

 

Cool Down:

Childs Pose – 2 Min

 

Calf Stretch – 1 Min per side