Workout of the Day
5 rounds for time
400m run
30 wall ball shots
20 alternating dumbbell snatch

~ 30 minute time cap

Today’s workout might look daunting but there are many ways to adjust and scale this as needed. The run distance can be decreased as can the volume of the wall balls or dumbbell snatches. Dropping a full round off or even two is also a great scaling option to make the volume more manageable depending on where you’re at. Today’s workout has a thirty minute cap in place just in case, but do your best to make some choices before the workout starts that allow you to beat the cap!

standard: 35/20 lb, 12/8 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches. If you have a wall ball you can use it today and if not switch the wall ball reps out for either goblet squats, light thrusters or jumping squats with no weight. If you don’t have a good spot to get some running in or a bike or rower you can do a couple things. One would be just leaving the run out of the workout totally and completing 5 rounds of 30 wall ball shots and 20 DB or KB snatches for time. If you want to replace the run with something a few good options would be 50-100 double or single unders, 50-100 mountain climbers or 20-30 broad jumps per round. Whatever you choose your score today will be the total time it takes you to complete the work you set out for yourself. See you on the leaderboard!