3/26/19

Warm Up

  • 10 Dumbbell Strict Press
  • 15 Medball Cleans

Pick Drill 15 pulls at each Postion

  • Arms only
  • Body and arms
  • Legs, Body and arms

Partner Row warm Up  2500m in 250m intervals.  Keep the Stroke per min count below 20 and pull hard focusing on a slow return

Strength warm up: 7 minutes on a Single arm Dumbbell Snatch  8-8-8-8

WOD: 3- 1:30 Rounds (4:30 breaks)

In 1:30 complete

  • 10 Dumbbell Snatch (5 each arm) 50/35
  • 15 wallballs 20/14
  • Max Cal Row

Rest 4:30 and repeat 2 more times