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DESCRIPTION

This is a 20:00-25:00 workout.


We have 100 Wall Ball Shots, 2400m of running (1.5 miles), and 100 DB Alt. Power Snatches.


There is a significant amount of volume captured in a short period of time, but light enough to keep moving.


The score for this workout will be the time it takes to complete the workout.

Wall Ball Shots


50 Wall Ball Shots should take between 2:00-3:00. Unbroken sets will be a little less than 2:00.

Run


800m should take ~4:00. Viewed as a “recovery” for this workout.

Alt. DB Power Snatch


50 Alt. DB Snatches should take ~2:00-3:00

EFFICIENCY TIPS

If Wall Balls are your jam, feel free to go for 1-2 sets on the first set.

If we take more breaks, give yourself the ‘3-deep breathes’ rule and then pick up the ball again.

The number of breaks is less important than the time it takes.

The same ruling can apply to the Snatches.

Try to move steady through the 50, with a fast hip roll to overhead and a quick yet controlled descent to the floor.

If we break, 3-deep breathes, and right back on it.

The Run can be viewed differently throughout the 800m. Think of the first 200m as an opportunity to catch your breath. The middle 400m as the steady state. The last 100-200m as mental prep for the Wall Balls.

WOD

“Go Fetch” (Time)

“GO FETCH”

For Time:

50 Wall Balls

800 Meter Run

50 Alt Dumbbell Power Snatches

800 Meter Run

50 Alt Dumbbell Power Snatches

800 Meter Run

50 Wall Balls

27 min Time Cap

RX+-20/14#, 10/9′, 50/35#

RX-20/14#, 10/9′, 35/20#

50-59-14/10#, 10/8′, 20/15#

60+-10/6#, 10/8′, 15/10#

Basics-20 of each movement, 400m Run/Row