“2023 Legends WOD 3…ish”

AMRAP 15
30 Box Jumps
30 DB Snatch
15 Calorie Row

Height: 24/20
Weight: 50/35

AMRAP 15
30 Step Up
30 DB Snatch
12 Calorie Row

Height: 24/20
Weight: 35/20

AMRAP 15
20 Step Ups
20 DB Snatch
9 Calorie Row

Height: 20″
Weight: 25/15

WOD GUIDANCE & GOALS
This workout should be called “Steady Freddy” since that’s the pace you’re going to hold for 15 minutes. Each box jump takes 2-3 seconds, so plan on spending :60-:90 on 30 reps, and same for the dumbbell snatches. For the row, try to hold at least 1000 cal/hour to complete 15 cals in :60 or less. Take no more than :75 for the calorie row. Then MAINTAIN the same pace throughout the 15 minutes. Target 3-4 rounds.

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