Category: WOD

Warm up 4 rounds 3 cat/cows 10 bird dogs 60 second supinated hang 100' single arm oh carry WOD 5k row Every 3 minutes perform 3 burpee bar hops 3 hang squat cleans

Warm up 5 minute full body flow WOD Emotm 45 Minute 1 5 box squats Minute 2 5 deadlifts Minute 3 5 floor press/5 bent over row

Warmup 4 rounds 10 single arm high pulls each arm 15 banded face pulls 15 banded pull throughs 6 ultimate stretch Strength 15 minutes Work up to DB snatch plus 5 ohs each arm WOD Amrap 30 10 dips 20 DB snatch 30 oh DB lunges 40 v ups 50 box jump overs