Daily WOD – Dec 18, 2020

A beautiful morning outdoor WOD!

Workout of the Day

AMRAP in 7 minutes of:

  • 7 KB/DB muscle snatches (right hand)
  • 7 KB/DB muscle snatches (left hand)
  • 7 burpees

Rest 3 minutes then AMRAP in 5 minutes of:

  • 5 KB/DB muscle snatches (right hand)
  • 5 KB/DB muscle snatches (left hand)
  • 5 burpees

Rest 2 minutes then AMRAP in 3 minutes of:

  • 3 KB/DB muscle snatches (right hand)
  • 3 KB/DB muscle snatches (left hand)
  • 3 burpees

WOD Notes:  This is a spin off of Saturday’s WOD, but designed to up the intensity! Round 1 you should go fast, round 2 go faster and round 3 is really fast. Snatches come from the floor each rep. The sub for snatches is KBS (14 KBS = 7R+7L snatches) and subs for burpees are jumping jacks (2 JJ = 1 burpee) or a row (1 cal = 1 burpee).

Community Notes:  Happy Birthday Kelly W and Rob R!

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This Post Has One Comment

  1. That is an awesome picture! ❤️

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