Category: WM WOD

WM
Warm-up: kettlebells
3′ Rope Jum
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo 10 per side
10 Armbars 5 per side
Skills & Mobility
Burgener Warm up
3 Rounds For Time
21 Dumbbell Snatch, Right arm #15/7
50 Double Unders
21 Dumbbell Snatch, Left arm
400 mt Run
The snatches are full squat snatches.CrossFitMentana db-snatch
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WM

Warm-up:
2′ Jump Rope; 20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk
20 Jump Squats; 20 mt Burpee broad jumps; 30 Mountain Climbers
5×30″ on-30″ off Double Unders
Mobility&Skills
SDLHP – Double Unders
A) Find in 15′ 3 max reps of Barbell Floor Press
Rest 5′
B) For Time
21-18-15-12-9-6-3
Sumo Deadlift High Pull #43/29 kg
Double Unders

SDLHP

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