Warm Up:
10 Minutes of Stretch
WOD:
For Time:
21-15-9
(M) DB Hang Squat Clean
(M) DB Front Squat
21-15-9
(M) DB Push Press
(M) Push Jerk
Notes: Warmup prior to this workout with some basic stretching. Time the entire workout. Use medium size DB for both phases.
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WOW my shoulders are shot!
ReplyDelete21:37 w/ 40lb DB
16:04 with 20lb DB... that was a good one.
ReplyDelete16:52 with 45lb Dbs. Great heavy metcon!
ReplyDelete16:10 with 40# DB's. : )
ReplyDelete24:20 with 35pound dumbbells - that was a heavy one!
ReplyDeleteOops 16:32 was my time with 45lb Dbs
ReplyDelete