16-12-8-4 reps for time of:
- Chin up (strict)
- Front squat (60% 1RM)
- Dumbbell split snatch, alternating (70/50#)
WOD Notes: Each of the movements should be challenging; this is a slow and steady grind, not a burner. The DB snatch are total reps (i.e., the set of 16 is 8R and 8L, alternating).
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Sean 17:38 (45 DB, 95 FS)
KtS 🙂
Derek 14:45 (155, 50)
Patrick 15:58
John C 17:35 (115, 40)
Alex 17:17 (75, 40)
Vicki 17:45 Rx (135)
Caine 9:37 (115, 50)
Nik (115, 50)
Julia 14:30 (45, 20)
Rocco 🙂
Joe 16:43 (115, 50)
Dan 18:45
Jenn T 17:31 (125, 50)
Quinn 23:23 (115, 50) (12, 10, 8, 4 CU)
Rey 11:22 (95, 40)
Ash 🙂
Greg 🙂
Mado (105, 45)
Sabol 16:49 (185, 70)
Jimbo 🙂
Todd 🙂
Chloe 14:30 (80, 40)