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Writer's pictureWorkout of the Day

WOD 01232023

A. Dynamic Stretches


B. (3 rounds for quality & strength)

15/15 single arm bent over row (with pause)


C. (For time)

50 Dbell alternating snatches 40/55lb

25 Wall balls (push press/ no squat) 14/20lb

25 box jumps 20/24”

Rest 2 minutes


40 Dbell alternating snatches 55/75lb

25 Wall ball (push press/ no squat) 14/20lb

25 box jumps 20/24”

Rest 2 minutes

30 Dbell alternating snatches 65/95lb

25 Wall ball (push press/ no squat) 14/20lb

25 box jumps 20/24”

Rest 2 minutes


20 Dbell alternating snatches 75/105lb

25 Wall ball (push press/ no squat) 14/20lb

25 box jumps 20/24”

Rest 2 minutes


D. Static Stretches

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