Tuesday 6/14/16 - Dip Duck Dive Duck Dodge


MAIN WOD

M-1: 15:00 EMOM

1 Snatch

(Start at 75% of 1RM)

M-2: For Time:

30 Wall Ball 20#/14# to 10'

30 Dumbbell Snatch, Moderately Heavy, alternating

Run 400m

20 Wall Ball

20 Dumbbell Snatch

Run 400m

10 Wall Ball

10 Dumbbell Snatch

Run 400m

--TIMECAP: 16:00--

FITNESS CLASS

F-1: Snatch

2-2-2-2-2

F-2: For Time:

1000m Row

40 Sit Ups

20 KB Swings

500m Row

40 Sit Ups

20 KB Swings

250m Row

40 Sit ups

20 KB Swings

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