WOD - Monday 2021-02-22

OVERVIEW

Today’s WOD is an interval based workout with a set amount of rowing and v-ups, paired with a max set of alternating dumbbell snatches. Each round will start with a row for calories followed by 20 v-ups, and you’ll use the time remaining to rep out as many DB snatches (with good form) as you can. 5 time CrossFit Games champ Mat Fraser released a version of this last week, and boy is it toasty! Scaling: look to be off the rower in under 90 seconds, quickly through the v-ups, leaving us with 20-40 seconds of DB snatches.


WARMUP

4 Rounds

  • 15 air squats

  • 10 curl ups

  • 10 ground to OH

WOD Prep - Take 3 rounds to build to WOD weight on snatches

  • 30 second sprint on rower

  • 10 V-ups

  • 8 DB Snatch

WOD

4 Rounds for max snatch reps

2:30 work, 1:00 rest

25/20 Cal row

20 V-ups

Max DB Snatches


Midline:

3 min Farmer Carry


COOL DOWN

Hamstring stretch

Up dog


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