WOD3 Rounds for Max Reps 1:00 Single-DB Thruster* 1:00 Banded Good Mornings 1:00 Jump Lunges 1:00 Single Arm DB Push Press* 1:00 Burpees Over DB 1:00 Rest *For the single arm movements, change sides every 5 reps Finisher 3x 30 Banded Shrugs w/ Pauses 30 Ab Bicycles (Coaches Count) NOTESWarm-Up
2x 30 Penguin Slaps or Double Unders (if you have a rope) 8 DB Front Squats 8 DB Sumo Deadlifts 8 Single DB 2-Arm Strict Press 10 Synchro Burpees (Coach’s Count, all athletes count together) WOD Fatigue will set in quickly as you bang out reps each round. Short breaks should be on the mind to keep moving. During the last round go for all-out effort and fight to the finish for each movement. Movement Tips:
Movement Videos [Banded Good Mornings] https://www.youtube.com/watch?v=LpOMQRWmdzE [Single Arm DB Thruster] https://www.youtube.com/watch?v=uYSeID8zE_4 [Jumping Lunges] https://www.youtube.com/watch?v=1ExU8445rbU [Single Arm DB Push Press] https://www.youtube.com/watch?v=iy25nftwGv0 [Burpees Over DB] https://www.youtube.com/watch?v=vixuOWQv9Lo [Banded Shrugs] https://www.youtube.com/watch?v=V9pXNNH_DzU [Bicycles] https://www.youtube.com/watch?v=AXdVmt6uIV
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