Friday WOD: KB/DB Melt

Back Squat 

In a 12:00 Window

5-7 Sets [Climbing]: 

1 Back Squat

Every 2 Minutes x 24 Minutes

1) 12 Right arm snatches/American KB Swing + 12 Left arm snatches/Russian KB Swing + 12 KB Reverse Lunge (53/35 lb)

2) 400m/300m Run

3) 16 Burpee Box Jump Over (24/20 in)

4) 16 V-ups + 1 Round of Cindy

*Cindy = 5 pull up, 10 push up, 15 air squat

• Single DB or KB

• Goblet hold on the reverse lunges

• Scaled 300m run turn in the first parking lot lane instead of the second.

• Scale workout however needed to finish each number under 2 min.