Warmup
Strength
Every 2 min x5 sets. Build
1 Snatch balance
1 oh squat
1 low hang squat snatch
WOD
RX
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-up (35/50 lb) (20/24 in)
200-m run
–Use two DBs.–
Rest 2:00 between rounds.
SCORE:
TOTAL TIME
Level 2
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB box step-up (20/35 lb) (20/24 in)
200-m run
– Use two DBs.–
Rest 2:00 between rounds.
SCORE:
TOTAL TIME
Level 3
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 box step-ups (12 in)
200-m run
– Use two DBs.–
Rest 2:00 between rounds.
ABOUT THE WORKOUT
INTENDED STIMULUS
Finish each round in 2:00 or less.
Unbroken deadlifts and step-ups.
Finish each run in 1:00 or less.
Fast intervals with a light DB load.
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