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WOD

“Control-Alt-Delete” (Time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches

40 Air Squats

20/15 Calorie Assault Bike

Score is slowest round

Subs-25/18 Cal Row or 400m Run

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-20 DBS, 15 AS, 10 Cals
DESCRIPTION

A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]

With rest built in, the goal is to move quickly through these three stations

Record all round times, as your score is the slowest of the 4 rounds

Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest

ALTERNATING DUMBBELL SNATCHES

Switch arms every rep

Choose a weight you can complete in under 1 minute

AFTER PARTY

8 AMRAP UB WB (AMRAP – Reps)

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

Score is total reps in 8 min

RX- 20/14#, 10/9′

M1- 14/10#, 10/8′

M2 10/6#, 10/8′