Warm up
2 rds
100’ walking hamstring
100’ walking hip flexor
10 swimmers
Strength
Emotm 20
1 TGU
Alternate sides each minute add load if possible!
WOD
Where’d he go?
Where’d who go?
Amrap 20
100’ death march (this is the loaded walking hamstring stretch, hold one dB in two hands in front of body)
20 dB snatch
100’ front rack walking lunge
20 dB snatch
100 double unders
Sub plate hops for dubs equal number.
This is NOT a barbell workout!