4/4/20

Metcon
Home Wod #18
(with equipment)
5 Rounds For Time:
400m Run
20 Alternating Dumbbell (or kb) Snatches
20 Single Arm Dumbbell OHS

(odd object option)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

*Power Snatches change arms every rep
*OHS change arms as athlete chooses

Stimulus:
-A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round.
-Your score is total time of completion.

RUN SUBS
If unable to run outside, complete one of the following:
40 Swings
500 Meter Bike Erg
400 Meter Row
12/9 Calorie Assault Bike or Echo Bike
15/12 Calorie Schwinn Bike
20 x 10 Meter Shuttle Runs

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