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Warmup: ROM, dynamic stretches, review dumbbell snatch, 10 burpees, 10 box jumps
WOD: Open 17.1 (Marathon Runners will do this WOD on Wednesday and Wednesday’s WOD today)
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
RX= Men use 50-lb dumbbell and 24-in. box, women use 35-lb. dumbbell and 20-in. box
Scaled = Men use 35-lb dumbbell and 24-in. box, women use 20-lb. dumbbell and 20-in. box, step ups ok
Time cap: 20 minutes
Strength: Deadlift
Warmup to 95% then
10 x 1 reps with 60-90 seconds rest in between sets
Cooldown: Roll out and stretch
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