WOD
“ALL SHOOK UP”
For Time:
10-9-8-7-6-5-4-3-2-1:
Synchro Single Dumbbell Goblet Squats
After Each Round:
Partner 1: 1 Rope Climb
Partner 2: 50 Meter Dumbbell Farmers Carry
*Then Partners switch*
Partner 2: 1 Rope Climb
Partner 1: 50 Meter Dumbbell Farmers Carry
Strength
Back Squat
Heavy Set of 3
WOD
"Dumbledore"
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk 50#/35#
50 Single Dumbbell Goblet Squats 50#/35#
30 Single Arm Dumbbell Hang Clean and Jerk 50#/35#
50/35 Calorie Assault Bike
WOD
"This One"
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks 50#/35# (alternating arms every 5 reps)
15 Dumbbell Goblet Squats 50#/35#
