WOD Friday March 1st

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats

1 . For Time:

1500 Meter Row

2 . Every Minute on the Minute for 20 Minutes:

1st Minute: Deadlift ( Start at 10 down to 1 on the last round )

2nd Minute: Rope Climb

OR

24.1

For time: *Time cap: 15 minutes

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell