02.14.2019 WOD

A. Mobility

B. Warm-up / Volume
10 minute alternating EMOM
Even minute: KB Complex (3 reps each, alternating arm).**
Odd minute: Hollow/Arch hold (20 sec in hollow then roll into 20 sec arch)

**KB Complex: One rep = Russian Swing + Clean + Thruster. Kettlebell does not touch ground until all 6 reps are completed.

C. Open Workout 17.1

For time:
10 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

Time cap: 20 min