Front Rack Weighted Step-ups
3 sets of 10 steps
AMRAP in 10 min
10 DB Snatch (50/35# – alternating)
10 Lunge steps (DB in right front rack)
10 Lunge steps (DB in left front rack)
5 Strict Ring Dips
Sunday WOD
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Front rack weighted step ups: 3 sets of 10
15# on 18inch box then 15-25-35 on 12inch box plus 25# plate
AMRAP in 10 mins
10 Dumbbell snatches (20#)
10 lunges (DB right front rack)
10 lunges (DB left front rack)
5 dips (10 on parallettes)
4 rounds plus 10 DB snatches
Total= 150
Thanks Shane!