SWOD
Every 4 minutes for 5 sets, complete:
KB Suitcase Deadlift x 5 reps/side @ 31X1
Single-leg Broad Jump x 3 reps/side (single-leg take off, two-legged landing)
DB GHD Turkish Sit Ups x 8 reps
WOD
“Dumbbell DT”
5 rounds for time of:
12 DB Deadlift
9 DB Hang Power Clean
6 DB Shoulder to Overhead
Men use – 50’s
Women use – 35’s
*compare to 180420
……….
BURN
Every 5 minutes for 5 rounds, complete:
100 Jump Rope
20 Alternating DB Snatch
20-ft Single-arm DB Bear Crawl – right
20-ft Single-arm DB Bear Crawl – left