10/21 Monday

Warm Up 

Dumbbell complex warm-up #3

3x 

  1. Single leg deadlifts

  2. Alt press 

  3. Alt bent over row

  4. Reverse lunge + rotation

  5. Windmill (3 on each side)

  6. TGU (3 on each side)

Partner WOD

25-minute partner ping pong

5 devils press

6 DB snatches L

5 DB thrusters

6 DB snatches R

Ray Traitz