WOD:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Stamina WOD (6:00 – 7:30pm):
Establish 1minME (one minute max effort) of the following exercises:
WB’s (20/14#)
Row (Cals)
Burpees
Bike (Cals)
We will then do those exercises (one at a time) following the below scheme:
0:00 – 1:00 => complete 80% of 1minME reps
1:00 – 1:30 => rest
1:30 – 2:30 => complete 80% of 1minME reps
2:30 – 3:00 => rest
3:00 – 4:00 => complete 90% of 1minME reps
4:00 – 4:45 => rest
4:45 – 5:45 => complete 90% of 1minME reps
5:45 – 6:30 => rest
6:30 – 7:30 => complete 1minME reps
7:30 – 8:30 => rest
8:30 – 9:30 => complete 1minME reps
Rest 3 minutes between exercises
Score is the number of times you complete the prescribed amount of reps (score each exercise separately). For example, when doing burpees, if you completed the minutes of the 80%, missed the first 90%, completed the second 90% and completed both minutes of the 1minME (100%), then you would get a 5 for burpees.