Warmup:

10 Box step ups

10 Spider-Man lunge w/twist

10 KB deadlifts

10 Kickers per leg

10 Alt toe touch

5 KB Russian Swings

10 Iron Cross

8 Single DB deadlift per side

8 Single DB Hang Snatch

WOD:

5 Rounds For Time:

20 Single DB Box Step Overs (50/35) (24”/20”)

20 Am. KB Swings (55/35)

20 Alternating DB Snatch (50/35)

Videos courtesy of NCFit, The Nationals, and ZOAR Fitness, respectively. Quick demos of tyhe Alternating DB Snatch and two single-DB Box Step overs.

Nothing better on a Wednesday than moving weight!  That’s all today is about, taking a load and moving it through space.  On the DB step-overs, if you are comfortable going sideways over the box, have at it. In the KB Swings, keep a slight bend in your arm until the KB is right at the top or right at the bottom of the move.  And for the Alt DB Snatch, make sure both heads of the DB touch the ground every rep, and keep your free hand off your leg.  Make that core work to keep you stable.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE:70/50)

Box height -> 20/16

KB weight -> 35/25 (ELITE: 70/55)

Cool Down:

Pigeon Pose on box – 2 Min per side

Kneeling Shoulder Stretch on Box – 1 Min

Video courtesy of Train FTW.