Schedule changes this week: Thursday-no PM classes, Friday-CLOSED, Saturday-10am WOD only. Details and full holiday schedule HERE
Strength
Every 2 minutes for 12 minutes (6 sets):
5 Strict Pull-Ups or Ring Rows (as challenging for you as possible)
Single Arm DB Push Press, LEFT with a 20 second Overhead Hold, as heavy as possible
Single Arm DB Push Press, RIGHT with a 20 second Overhead Hold, as heavy as possible
Conditioning
Choose a heavy DB that you will use for all movements (Rx: 40+/30+). Alternate as desired for Single Arm movements.
For Time:
200m Run
30 Single Arm DB Snatch
50 ft. Walking Lunges – unweighted (down & back full length turf)
200m Run
30 Single Arm DB Standing Rows
50 ft. Walking Lunges
200m Run
30 DB Goblet Squats
50 ft. Walking Lunges