June 24, 2020

WOD: 062024

Warm-up
30 Seconds Each
Active Spidermans
Single Arm Dumbbell Z-Press (Right)
Frog Hops
Single Arm Dumbbell Z-Press (Left)
Mountain Climbers
Single Arm & Leg Romanian Deadlift (Left)
Slow Burpees
Single Arm & Leg Romanian Deadlift (Right)
Lateral Hops Over Dumbbell
Single Dumbbell Strict Press (Holding Both Heads)

Performed With Single Light Dumbbell
then…
1 Round
With Lighter Weight:
4 Lateral Dumbbell Burpees
8 Single Dumbbell Hang Clean and Jerks

Metcon (Time)
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)

Substitute DB w/ BB 95/65#
Overtime (Weight)
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes

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