WARM UP – MOBILITY

4-5 mins: Dynamic running, jumping & upper body dynamic warm-ups

4-5 min: Full body stretch and mobility work (Squat / Overhead / Calves)

5-7 min: With a light-moderate dumbbell review and warm-up each dumbbell movement and prepare for WOD.

WOD A

THIS IS MY DUMBBELL

There are many like it, but this one is mine.

My dumbbell is my best friend. It is my life. I must master it as I must master my life.

Complete for time:

30 Alt. Dumbbell Snatches

30 Burpees

30 Single arm dumbbell thrusters (15/side)

30 Box jumps

30 Alt. dumbbell box step ups (hold DB anywhere)

30 Burpees

30 Dumbbell push-press (15/side)

30 Box jumps

30 Alt. dumbbell hang squat cleans

Rx: Single 50/35lb dumbbell & 24/20″ box for all movements

25 min time cap.

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