Main Site New Benchmark WOD “Ellen”

3 Rounds For Time: (20min cap)

20 Burpees

21 Dumbbell Snatches 50/35lbs MRX 35/20lbs

12 Dumbbell Thrusters 2xDB 50/35lbs MRX 35/20lbs

Core & Shoulder Development

3 sets 10 reps Dumbbell Seated Strict Press
3 sets 10 reps Dumbbell Push-Ups w/Renegade Rows

(1 Push-up to 1 Row R Arm to 1 Push-up to 1 Row L Arm = 1)

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