Main Site Benchmark WOD
“Ellen”
3 Rounds For Time: (20min cap)
20 Burpees
21 Dumbbell Snatches (1xDB) 50/35lbs MRX 35/20lbs
12 Dumbbell Thrusters (2xDB) 50/35lbs MRX 35/20lbs
*compare to March 26 2023*
Core & Shoulder Development
3×10 Dumbbell Seated Strict Press
3×10 Dumbbell Push-Ups w/Renegade Rows (1 Push-up to 1 Row Right Arm to 1 Push-up to 1 Row Left Arm = 1)
3×10 Kettlebell Bottoms Up Press
3×10 Dumbbell Hammer Curls
2x1min L Sit Bar Hang (1chin-up/1pull-up grip)
A. 15:38 rx
B. GHDs & HEs
15:35 scaled snatches to hang c&j
11:59 RX
205
6:49 Rx
Oops wrong day. Did not get 6:49 on this wod.