AMRAP 30

A) Skill:

Review of Alternating DB Snatches & DB Thrusters 

B) WOD:

AMRAP 30:

Row 500/400 Meters or 24/18 Assault Bike Calories
Run 400 Meters
18 Alt. DB Snatch (Rx= 50/35, S = Athlete choice of DB)
12 DB Thrusters (Rx = 50s/35s, S = Athlete choice of DBs)

C) Extra Credit:

2 Rounds of:

1a) 50 Seated Banded Rows
1b) 30s Max X-Band Walks (left + right)
1c) 20 Alt. DB Curls (10 each)
*No rest between sets.