Dub Step

Sep 14th, 2013

Category: Competitor

Dub Step

Stafford Doing WORK

Stafford Doing WORK

Warm-Up
Take a weighted barbell for a walk and try some back squats on the way. You choose the weight for the warm up and use the warm up to determine your working weight for the WOD.

Speed Strength
Power Snatch – 2-3-4-3-2

WOD
Perform 50 dubs
With a loaded bar in the back rack position, move it to the 100 meter mark and perform 10 back squats.
Run back to the start and perform 50 dubs
Move the bar in the back rack from the 100 to the 200 meter mark and perform 10 back squats
Run back to the start and perform 50 dubs
Move the bar in the back rack from the 200 to the 300 meter mark and perform 10 back squats
Run back to the start and perform 50 dubs
Move the bar in the back rack from the 300 to the 200 meter mark and perform 10 back squats
Run back to the start and perform 50 dubs
Move the bar in the back rack from the 200 to the 100 meter mark and perform 10 back squats
Run back to the start and perform 50 dubs
Move the bar in the back rack from the 100meter mark to the finish, no back squats.
Perform 50 dubs. Done!

Games (185/135)
Regional (155/105)
Open (135/95)