Warm up
5 minutes cardio
Run/jump/row/bike
Then
3 rds
5 cat/cows
5 swimmers
5 sdhp each arm
100’ oh carry each arm
Then
Half kneeling hip flexor stretch
2:30 each side
Wod
Amrap 10
10 air squats
9 dumbbell snatches L arm
10 push ups
9 dumbbell snatches R arm
Cool down
3 rds
5 cat/cows
5 swimmers
5 sdhp each arm
100’ oh carry each arm
Then
Half kneeling hip flexor stretch
2:30 each side
5+8
6+28 w/ 50# dB
5+31 w/50# db
7 rounds plus 28
10 pound snatches over head both arms and I was able to lower height of my pushups by 8-10 Inches
Wasn’t able to do over head carries, did just one round had pain😒
6 rounds + 7. For the challenge my feet hit the ground 6 times. That was a good one!!