Tuesday
Sat 9/8 11-1 Mock Weightlifting meet  ($20 non-wl members)September Referral Competition

POP! Goes the Weasel (AMRAP – Rounds)
2 – 4 min Amraps
10 DB snatches (5 each side)
10 DB OHS (5 each side)
– scale to DB front squat
5 burpee over Dumbell
Rest two mins between rounds

Rest 2 mins

2- 4 min Amraps
12 DB push presses (6 each side)
20 double unders
-scale double unders to 30 singles
Rest 2 mins between rounds

Rest 2 mins

2 – 4 min Amraps
14 DB thrusters (7 each side)
10 pull ups
– scale to jump in pull ups or ring rows
Rest 2 mins between rounds

When working GO Fast!!!

Categories: W.O.D.