5/7 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:

DB snatches L, 7 reps

Single arm OH lunge L, 10 reps

DB snatches R, 7 reps 

Single arm OH lunge R, 10 reps 

Ray Traitz