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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