Warm Up
A) 2 Rounds:
– 500m row
– 20m high knees
– 20m butt kickers
– 15 goblet squats
B) 2 Rounds (Bar or sandbag):
– 5 strict press
– 5 back squat
– 5 strict press
– 5 front squat
– 5 strict press
WOD
5 rounds:
– 10 strict pull-ups or 10 ring rows
– 10 toe-2-bar or 10 knee to elbow
– 20 single arm dumbbell overhead squat (10 each arm) (#35-#20) or sandbag front squats
– 15 Deadlift (#185-135)