WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN & FIT
SKILL / LIFT:
Warm up WOD Movements
WOD: (Teams of 2)
“DYNAMIC DUEL 2”
For Time: (16 Minute Cap)
60 C2B Pull Ups
30 Snatch #135/#85
20 Synchro Burpee Box Jumps (24 in./20 in.)
25 Snatch #155/#105
20 Synchro Burpee Box Jumps
20 Snatch #185/#125
60 Toes to Bar
Intermediate/Masters 75+
For Time: (16 Minute Cap.)
60 Pull Ups
30 Snatch #95/#65
20 Synchro Burpee Box Jumps (24 in./20 in.)
25 Snatch #115/#75
20 Synchro Burpee Box Jumps
20 Snatch #135/#85
60 Toes to Bar
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