Warm up:
2 Rounds of:
Bearcrawl 10m
High knee/Boots to Glutes/Side step
Spiderman 10m
High knee/Boots to Glutes/Side step
3 Rounds of:
10 Toyota Jumps
5 Push-ups
Shuttle Run 4 x 10m
Workout:
PART A.
Increment as far as possible in 10 minutes of:
Dumbbell Snatch (per side) (1-2-3-4-5…)
Dumbbell facing Burpees (1-2-3-4-5…)
8 x 10m Shuttle Run
*Record total reps achieved Eg. 9/11 Burpees.
REST 3 Minutes
then,
PART B.
Decreasing reps for time of:
What you achieved in Part A.
Eg. Achieved 9/11 Burpees-
Complete 9 Burpees, 11 Dumbbell Snatch, 8 Shuttle Runs,
10 Burpees, 10 Dumbbell Snatch, 8 Shuttle Runs.
Continue all the way back down finishing at 1 Dumbbell Snatch.
*This WOD is not to be gamed. Work hard on Part A. Establish your own benchmark, and aim to finish as quick as possible in Part B.
*Regardless of ability Part B allows all athletes to take on a challenge relative to their ability.
