7/31 Wednesday

Warm up 

DB squat thrust warm up

3x

  1. 3 squat thrust

  2. 10 squats

  3. 3 squat thrust

  4. 10 DB presses

  5. 3 squat thrusts

  6. 10 alternating DB rows

  7. 3 squat thrusts

  8. 10 DB swings

  9. 3 squat thrusts

  10. 10 Russian twists

WOD

4 rounds of:

14 DB Z-press

1 minute 30 second DB run

7 DB man makers

Ray Traitz