HOME WODS

WOD 1: 4 ROUNDS 20 DEADLIFTS DB #50/35 (OR USE A BARBELL 135# / 95#) 20 LATERAL JUMP OVERS - STANDING DB OR BARBELL REST 1 MIN 3 ROUNDS 5 LATERAL BURPEES OVER BAR OR STANDING DUMBBELL 10 RACKED LUNGES…

WADE 5 ROUNDS FOR TIME 11 ONE-ARM DB POWER SNATCH 50/35 12 ONE-ARM DB THRUSTER 50/35 11 WEIGHTED PULLUPS 50/35 ALTERNATE ARMS ON SNATCH

EQUIPMENT DUMBBELL AND PULL UP BAR 21-15-9 DB SNATCH RIGHT (50/35) DB SNATCH LEFT PULLUPS

EQUIPMENT NEEDED: DUMBBELL WALL WARMUP STRENGTH 10 SETS EMOM 3 STRICT HANDSTAND PUSH-UPS WOD 18.0 21-15-9 DB SNATCH 50/35 (SWITCH ARMS EACH REP) OVER DB BURPEES