WOD
WITH EQUIPMENT
(From CF New England)
With a running clock,
A.)
On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single arm DB Hang Power Snatch
B.)
On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single arm DB Hang Power Cleans
C.)
On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm DB Thrusters
**Switch every 5 Reps if your using a DB or KB
**Scale to have at least a minute + rest after you complete your 3 rounds
**Scale 12-16 step back lunges if needed instead of 20 jumping lunges
WITH NO EQUIPMENT
With a running clock,
A.)
On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Ground to OH (with odd object)
B.)
On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Step-Ups (with odd object)
C.)
On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Thrusters (with odd object)