4/30 Friday

Warm-Up 

Dynamic DB warm-up

3 x10 reps

  1. OH carry

  2. Deadlifts

  3. Walking pigeon

  4. Rack carry

  5. Front squats

  6. Dynamic walk

  7. OH carry

  8. Presses

  9. Farmers carry


WOD

3 rounds of:

12 man makers

6 diagonal wood chops low left to high right

6 diagonal wood chops low right to high left

24 flutter kicks

Ray Traitz