Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “KHUFU”
3 Rounds
-200 Meter Run
-30 Alternating Dumbbell Power Snatch (Ground to overhead) Single Arm
-15 Burpee
-200 Meter Run
Rest 2 Minutes Between Rounds
Suggestions
Men: 40-50# DB Women: 25-35# DB
Goal: 3:30-5:00
Coaches Notes
Challenge yourself on the runs today! The pace should be fast, so aim to be done in 1:00 or less.
Break your snatches up into 2-3 fast sets of 10-15 reps.
Find a steady pace for burpees to be done unbroken, or a quick break for all 15 reps to be done in 2 sets.
Push it hard on the second run to finish within the goal time since you can rest after that!