11/27 Wednesday

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

Complete the following in a ping-pong fashion:

5x 7 gorilla DB rows

5x 5 DB hang squat cleans

5x 20-second sprint

5x 7 v-ups

5x 8 ALT DB snatches

5x 20-second sprint

Ray Traitz