WOD

“Kurt”

5 Rounds
14 Dumbbell Snatch
14 Box Jumps
Run 1000 Meters
5 Rounds
14 Hang Dumbbell Cleans
14 Dumbbell Front Squats

Weight: 50/35

5 Rounds
14 Dumbbell Snatch
14 Box Jumps
Run 1000 Meters
5 Rounds
14 Hang Dumbbell Cleans
14 Dumbbell Front Squats

Weight: 35/20

5 Rounds
12 Dumbbell Snatch
12 Box Jumps
Run 600 Meters
5 Rounds
12 Hang Dumbbell Cleans
12 Dumbbell Front Squats

Weight: 25/15

WOD GUIDANCE & GOALS
Beach muscle pump up session! Your shoulders, biceps and triceps are gonna be on fire after this one. Choose a weight for the dumbbells that you can do for 14 alternating snatches (7 per side) unbroken, and 14 hang dumbbell cleans (start unbroken then break 9/5). The first couplet of snatches and box jumps will take around 10-12 minutes (cap at 15). You’ll then immediately run a 1k (5-7 minutes) then right into the second couplet of hang cleans and front squats. The second couplet will take the same amount of time 10-12 minutes. Target sub 30 minutes (cap at 30)

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