SECOND WORKOUT RELEASE

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WOD 3: DINGER

17:00 cap

3:00 Max Effort Dumbbell Thrusters (35lb)
8:00 AMRAP of Calorie Bike and Slam Ball Throws (30lb)
3:00 Max Effort Dumbbell Thrusters (35lb)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will move forward to begin performing dumbbell thrusters. The other two athletes must remain behind the line for safety.  They will perform thrusters for 1:00.  Each athlete will have 1:00 to max out their dumbbell thrusters.  Between each athlete there will be a 0:15 transition time.  Once all three athletes have completed their 1:00 of dumbbell thrusters, there will be 1:00 rest.  After the 1:00 rest, the 8:00 AMRAP will begin.  One athlete will be biking for calories, one athlete will be performing slam balls and the third athlete will be resting.  Athletes can rotate anytime and in any order during the 8:00 window.  At the end of the 8:00 AMRAP, there will be a 1:00 rest. After the 1:00 rest, each athlete will perform another 1:00 max effort set of dumbbell thrusters with a 0:15 transition time between athletes.  The order of athletes must be the opposite of the first set (i.e. A-B-C then C-B-A). Once the final athlete has completed their 1:00 of dumbbell thrusters, time will be called.

MAJORS Workout Description 

MINORS Workout Description

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