Dumbbell Tension, Monday Nov 23d

Growing Old is Not for Sissies! Eat YO MEAT!!
Weekly Warmup
3 rounds
5 Hang Squat Clean (PVC, Empty Bar, Empty Bar)
5 Kip Swings
5 Toes to Bar
CrossFit WOD:
For Time: Guys 20lb Dumbbell, Ladies 10lb Dumbbell
10 weighted pullups (use dumbbell or strict pullup if unable weighted)

10 DB heaving snatch balance (right arm)
10 overhead DB walking lunge
10 DB swings
10 DB heaving snatch balance (left arm)
10 overhead DB walking lunge back to pullup bar

9 of the above, then 8, 7, 6, 5, 4, 3, 2, 1

DB Load: Men 20 lbs, Women, 10 lbs

Dumbbell heaving snatch balance is just like we did with the bar during the warmup last week, except the dumbbell will start on your shoulder instead of behind your neck.

CrossFit TAKEOFF WOD:
15,12,9,6,3

Box Jump
Wallball

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REMINDER!!! THE BOARDS WILL BE ERASED AND REDONE THIS WEDNESDAY. PLEASE RECORD YOUR DATA!!!
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WE ARE CLOSED THANKSGIVING, BUT WE’LL HAVE A WOD POSTED FOR HOME
LIVE STRONG!!

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