WOD Wed Jan 13

Work

“Control-Alt-Delete”

Every 5 Mins x 4 Rounds:
20 Alternating Dumbbell Power Snatch @ 50/35
40 Air Squats
15/12 Calorie Echo Bike

Rest 5 Mins

7 Minute Ascending Reps AMRAP:
3-6-9-12-15…
Unbroken sets of Wallballs @ 20/14

Continue climbing by three reps maintaining unbroken sets until seven minutes is up.

Home Gym

20 Minute AMRAP:
10 Alternating Dumbbell Power Snatch / Empty Barbell Snatches
20 Air Squats
1 Minute Any Machine (moderate to high intensity)
1 Minute Rest