Warm Up
A) 2 Rounds:
– 15 Cal Row
– 15m bear crawl
– 15 Dumbbell press
– 15 sit-up
B) 3 Rounds (Bar or Sandbag):
– 4 strict press
– 8 push press
– 8 pull-ups or ring rows
WOD
3 Rounds:
– 24 Dumbbell snatch (Alternating)
– 10 clean and jerks (use sandbag if needed)
– 1,000m row
*Increase weight each round on clean and Jerk
– Rd #1 = #135/95
– Rd #2 = #155/105
– Rd #3 = #185/135