WOD

“Trenches”

METCON

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 800 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 800 Meters-

Weight: 50/35

MASTERS

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 800 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 800 Meters-

Weight: 35/20

MOVE

AMRAP 8
20 DB Lunges
20 DB Snatch
-Run 600 Meters-
AMRAP 8
10 Double Jump In+Outs
20 DB Snatch
-Run 600 Meters-

Weight: 25/15

WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 3-4 rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral in + outs with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.

Post Rounds and Times to Comments. Compare Scores HERE.