WOD:

#dayafter

4 Rounds: 

10 Single Arm DB Hang Clean and Jerk – 5R, then 5L  (50/35lbs) 

200m Run 

30 AbMat Sit-ups 

Directly Into…

4 Rounds: 

10 DB Floor Press (10R,10L)  (50/35lbs)  *Can scale weight up or down as desired, reps should be unbroken

15/12 Calorie Bike, Row or Erg Bike

60 Double Unders (Scale to 120 Singles/approx 1 min work)

**To accomodate large class, half can start on first 4 rounds and other on 2nd 4 rounds

CASHOUT:

#afterparty

1-3 Rounds

10-12 DB Skull Crushers

10-12 DB Hammer Curls