Warm Up
A) 2 Rounds:
– 100m row
– 10 pushups
– 100m row
– 20 sit-ups
B) 3 Rounds (Bar or Sandbag):
– 5 strict press
– 5 push press
– 5 strict pull ups or 10 ring rows
WOD
16 minute AMRAP
– 8 Cal row
– 8 Dumbbell snatch (4 each arm) (#50-35lbs)
– 8 Cal row
– 8 Dumbbell shoulder to overhead (4 each arm) (#50-35lbs)