Wednesday 7.22.20



"Heat Wave" AMRAP 8 200m DB Run 20 Alternating DB Snatches 20 Alternating Overhead DB Lunges (10/10) Rest 2 minutes AMRAP 8 400m Run Max Rounds of Cindy Cindy- 5 Pull Ups, 10 Push Ups, 15 Air Squats


WOD Guidance & Goal First run grab your DB/KB or your Medball and head out for your 200m Run. You can hold the weight/ball anyway you wish! Estimate 1:00-1:20. As soon as you get back take a quick breather and move right into your DB Snatches. If you are using a Barbell its 10 Snatches. Again, quick breather and then hit your overhead DB Snatches. After your first set of 10 switch arms over head. Try and keep your arm locked out and close to your ear. If you can't lunge overhead you can keep in on your shoulder or at your side. Target 2 + Rounds Second AMRAP run 400m, est 2:00 or 8 flights of stairs. In the remaining time get that Cindy workout in. 5 Pull/Ups or 10 Bent over Rows, 10 Push Ups, 15 Air squats. Aim to complete 4+ Rounds

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