WOD
FOR TIME
24 Single DB Box Step-Up 24"/20"*
50 Alt. DB Snatch 50#/35#
24 Single DB Box Step-Up
*DB Can be held anyway above the waist.
Strength
FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups
*Athlete may build or stay at the same weight across all reps.
(Score is Weight)
WOD
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)
-Rest as needed b/t Sets-
Then Into...
4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*
-Rest as needed b/t Sets-
*Begins immediately after the 15 Floor Press.
(No Measure)
WOD
3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead 45#/35#
-Rest 2:00 b/t Sets-
(No Measure)
WOD
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2111)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups
-Rest As Needed b/t Sets-
(No Measure)
Finisher
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
(No Measure)
