Michael Thomas Hall…Congrats Sarah and Mike!!!
Partner WOD
“Quarter Pounder”
3 Rounds:
15/10 Calorie Bike
20 Single Dumbbell Box Step-Ups (24/20″)
15/10 Calorie Bike
20 Single Dumbbell Hang Clean & Jerks
15/10 Calorie Bike
20 Single Dumbbell Power Snatches
Dumbbell: 50/35#
* Waterfall start…move to the next station once your partner clears. Post time to the whiteboard.
MOVE 45
25 Minutes to Complete…
4 Rounds:
12 Supine March
12 Bird Dog Crunch (12 reps each side)
12 Single Leg RDL (12 reps each leg)
Directly into…
AMRAP in Remaining:
20 Shuttle Runs
10 Single Arm Dumbbell Thrusters (10 reps on each arm)
100 ft table top bear crawl
12 Double Dumbbell Russian Swings
Olympic Lifting Class
1. Every 2:00 x 6: 1 Pause Snatch Balance + 2 Overhead Squats (climbing)
* Pause for 2-3 seconds in the bottom of the squat for the snatch balance.
2. Every 90 sec x 6: 3-Position Power Snatch (climbing)
* Working to a moderate set.
3. Every 2:00 x 6: 3-3-2-2-1-1 Squat Snatch (climbing)
* Working to a heavy single.
