January 25, 2017

IMG_8914.JPGWarm up
Dead bugs x10
Lunge w/ reach x10
Oh carry 100′
Single arm DB high pull x10
4 rounds

Strength
Single arm DB high pull
8×3 the down must be slower than the up

Single arm row
8×3 the down must be slower than the up

Single arm floor press
8×3 the down must be slower than the up

WOD
10 minute cap

50 back squats

Then amrap
15 empty bar thrusters
30 double unders

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