A. Increment for 10 minutes:
2 Dumbbell Snatch
5 x 15m Shuttle Runs
2 Dumbbell Push Press
5 x 15m Shuttle Runs
B. “SURPRISE”
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WOD: Thursday
EMOM x 30 minutes:Min 1: Row 200/180m, Echo 500/450mMin 2: Max shuttle runs x 10mMin 3: RestMin 4: Double-unders x 50Min 5: Max BurpeesMin 6: Rest*Advanced athletes scale up to drag rope double unders (30-50 reps)*Alternate between Row/Echo Bike. Compare to last time here Photo: Coastal CrossFit poster boy – Phil. Thank you @GrantWilliamsPhoto