September 12, 2019

Warm up

4 rounds

60 second supinated hang

100′ SA farmer carry each

50′ bear crawl

Strength

DB z press

4-4-4-4-4-4 each arm

SA ring row

8-8-8-8-8-8 each arm

Louie abs

15-15-15-15-15-15 add band tension if needed

WOD

Amrap 12

10 DB snatch (left arm)

20 lateral hops over DB

10 DB snatch (right arm)

20 lateral hops over DB