11/28 Thursday

Warm Up 

Dynamic DB warm-up

3 x 10 reps

  1. Farmers carry

  2. Deadlifts

  3. Walking pigeon 

  4. OH carry

  5. Front squats

  6. Dynamic walk

  7. Front rack carry

  8. Presses 

  9. OH carry

WOD

4 rounds of:

15 Plank up-downs off box

15 Box jumps/ squat jumps

5 TGU L

15 Renegade rows

15 DB sit ups

5 TGU R

Ray Traitz