Wod Friday 6/21/19

Posted on Posted in WOD

“El Nino”

For time: Run, 1 mi

50 Dumbbell Snatches, 50/35 lbs

Weighted Run, 20/14 lbs, 400 m

30 Pull-ups

20 Burpee Box Jumps, 24/20 in

GENERAL Looking for this chipper style workout to take no longer than 25 minutes RUN Modify to a distance you can complete in 8-10 minutes If unable to run: 3200 Meter Bike Erg 115/85 Calorie Assault or Echo Bike 2000 Meter Row WEIGHTED RUN Choose a weight you can run with the whole time If you have to walk, it’s too heavy DUMBBELL SNATCHES Choose a weight you can string together 20+ reps when fresh PULL-UPS Choose a variation you can complete sets of 5 at the minimum during the workout BURPEE BOX JUMPS Stand to full extension on the box LOGISTICS If short on Wall balls, stagger workout by 3 minutes OR Use plate weights for the run