ZOOM WOD
DAILY-5 WARM-UP

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

STRENGTH

EMOM x 12 MINUTES*

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press

MIN 3 – :50 Single DB Overhead Hold

*For all three movements, hold single DB by both heads. Perform slow and controlled every rep.

(Score is Reps)

WORKOUT

5 SETS FOR MAX REPS

1:15 – Max Single DB Thruster*

1:15 – Max Single DB Alt. Snatch

*Hold Single DB Across Chest

-1:00 Rest b/t Sets-

(Score is Reps)

***HOME WOD***

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

(Score is Reps)

WORKOUT

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 DB Power Cleans

(Score is Time)