WOD:

1) Every 8:00 x 5 sets:

20 Pull-ups

20 Alternating Dumbbell Snatch 50/35

20 Push-ups

20 Dumbbell Jumping Goblet Squats 50/35

400m Run

Rotate the order of movements each round so you start and end on a different movement each round. Scale as needed.

Extra Work:

2) Dumbbell Lat Pull-Overs: 3 sets of 15 reps

Rest 90-120 seconds between sets. Focus on positioning over loading.

3) Rower Pike-ups: 5 sets of 10

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE