Strength/Skill Development
DB Snatch: 5, 5, 5, 5 per arm. Rest 1 min b/w arms & 2-3 minutes b/w sets.
WOD
Complete the following for time:
400m run
AMRAP in 8 minutes:
DB Snatch x 10 alternating arms
Burpee x 8
Box jump -jump up, step down x 6 (NTE 30/24″)
400m run
The 8 min AMRAP begins as soon as you enter the door from your first 400m run. Work through the triplet (DB sn, burpee, bx jumps) until the 8 minutes is up & then immediately complete your second 400m run.
Post best DB sn x 5/arm, time for 800m run (overall minus 8 min), total ends + reps for triplet w/DB load & box height.
Name DBSnx5 Run time/Rnds+reps/DB#
Frank 50/4:15/3+10/35lbs
Ozzie 60/4:15/3+13/40lbs
John 60/3:55/4+16/40lbs
Ward 60/4:16/4+10/40lbs
Sojo 80/3:28/4+5/60lbs
Seth 50/4:33/4/35lbs
Tina 40/4:22/4+7/25lbs
Eva 45/4:32/4+10/30lbs/24″
Rustan 80/2:54/4/60lbs
Tom 80/3:44/4+10/60/30″
Mike 65/3:37/3+18/40lbs
John K. 60/3:58/3+10/40lbs
Evan 70/2:58/3+20/60lbs/30″
Britt 40/3:52/3+19/25lbs
Arron 80/4:06/4+17/65lbs/30″
Robb K. 65/3:23/4+18/45lbs/30″
Phil K. 45/3:30/3+18/35lbs/26″
Phil B. 35/3:50/4+9/25lbs
Kirk 45/3:57/4/35lbs
Peter D. 65/3:40/4/35lbs
Ian 45/4:10/4/40lbs
Jesse 60/3:38/4+16/40lbs/28″
Jana 35/4:39/4/20lbs/24″
Caleb 80/3:56/3+5/60lbs
Kim 35/4:12/4+13/25lbs
Megan W. 35/3:30(row)/3+16/25lbs
Holland 65/3:55/3+18/45lbs/28″
Brooke 50/6:27/3+18/65DL/20″
Anthony 70/4:00/4/45lbs/30″
Laura 30/7:13/2+4/20lbs/16″
Beth 35/4:50/2+11/35lbs/24″
Jess T. 40/4:00AD/4+5/30/20″
David 35/4:20/3+1/30lbs/20″
Great job everyone!!