Short and Spicy!

Anyone who came in yesterday knows how tough that WOD was, especially with a final set of 50 squats to do. So it was very cool to watch Kaino, Morv and Dmitry jump in and help Isaac home with his 50 Squats. Support and encouragement- we all need it.



3 rounds for time of:
20 thrusters 35/25kg
10 box jumps 24/20′

3 min rest

3 rounds for time of:
20 single arm dumbbell snatches (alt.) 25/15kg
*1 min rest between rounds

3 min rest

3 rounds for time of:
10 thrusters 35/25kg
20 box jumps 24/20

High intensity work due to longer time domain of yesterdays WOD. Keep in mind though, this does entail some pacing in the first 3 rounds.

Dumbbell snatches are done by themselves in order to have the focus purely on nailing the movement, and nailing the hand change if looking to compete!

Move smoothly through 3 sets. DO NOT go hard and sandbag it, rest intervals are there for a reason.

Final 3 rounds go hard, same movements as first 3 rounds.



Published by Wilsy

Crossfit Coach

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