Double Unders and DB Snatch

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CrossFit WOD –IMG_3499

In front of a clock set for 12 minutes:

  • 1 minute of Double Unders
  • 1 minute of Dumbbell Snatches -50# M/35# W
  • 2 minutes of Double Unders
  • 2 minutes of Dumbbell Snatches
  • 3 minutes of Double Unders
  • 3 minutes of Dumbbell SnatchesIMG_3503

Post reps for each set

Strength WOD –

Prowler Suicides:
Start with an empty Prowler and go down and back 50 yards. Add 2 (45#) plates, go 40 yards. Add 2 (25#) plates, go 30 yards. Move up to 4 (45#) plates and go 20 yards. Add 2 (25#) plates and go 10 yards. NOW…repeat the process, but go backwards – work down in weight, up in distance. These are done at a fast pace…no walking!  Add weights quickly!

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Natalie (Lake Havasu CrossFit), Amberly (CrossFit Incendia) and Phil (CrossFit Bern, Switzerland) all dropped in for a WOD today.

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