For time: 21-15-9
DB Snatch (alternating), 50/35lbsWall Balls, 20/14lbs Single Arm DB Step-ups, 20″ for everyone
WODprep Strategy Top Tips:
Warm-up (10 minutes): Begin with light snatches to reinforce explosive hip use. Air squats prep the legs and mobility. Step-overs get your hips and balance ready.
Stimulus: High Intensity / Push PieceStrategy: Push piece here. The Dumbbell snatch should be something you can hold onto the entire time. Break the wall balls if needed, but keep the rests short. The dumbbell can be held any way on the step-ups. Make sure you stand up all the way.
- Wall Ball: Hit depth with an upright chest and aim for fluid transitions.
- Step ups: Dumbbells can be held anyhow, just make sure you are holding onto it with at least one hand.
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
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