11/4/14...WOD

Warm up:TC Skill/Strength:

3 rounds

  • Plank Hold 45 Sec
  • L Side Plank hold 45 sec
  • R side plank hold 45 sec
  • Superman hold 45 Sec

15 sec transition between holds

  • Dumbbell Snatch Tech.

WOD:

For time

  • Run 200m
  • 20 DB Snatches (10 Each Arm) 55/45/35
  • Run 200m
  • 20 Walking step lunges with DB (10 Each Leg)
  • Run 200m
  • 30 HR Push Ups
  • Run 200m
  • 20Walking step lunges with DB
  • Run 200m
  • 20 DB Snatches
  • Run 200m

16 MIN time Cap