12.3 Regional Wod
4 Rounds for Time
10 One-Arm Dumbbell Snatches (100/70 lbs)
100 meter Sprint
Clearly for today we will use 25/55#
rest alap
Amrap 8
7 DB Front Squats (one DB)
8 Burpee
50 m Sprint
Fit Camp
Amrap 18
10 Wall Ball Squat to Thruster with ball forward at the top
12 Plank to Pushup Position
16 Heel Taps
30 Ski Motion (back and forth is two)
or
For Time [16 Minute Cap]:
21-15-9:
Deadlifts (225/155)
200 Meter Run
Double Dumbbell Push Jerks (50’s/35’s)
200 Meter Run
