Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 3 Rounds for Total Reps
1 Minute at Each Station
*ME Dumbbell (Power) Snatches (Alternating from the Ground)
*100 Meter Sprint
*ME Dumbbell Overhead Squats (Equal Reps on Each Side)
*100 Meter Run
*ME Dumbbell Thruster
*100 Meter Run
*ME Dumbbell Lunge (Round 1-Overhead; Round 2-Front Rack; Round 3-Farmer’s Carry Style)
*100 Meter Run
Stimulus/Focus: No prescribed weights. No set reps. Just time to practice dumbbell movements. You might see one of these in the Open!
Cool Down: ROMWOD