Warm up: 400 meter run, 20 Romanian deadlifts (95/75lbs), 10 Toes to Bars
WOD 1: 3 Rounds
500 meter row
25 GHDs (or abmat sit ups)
25 hip extensions (or supermans)
REST: 5 minutes THEN
WOD 2: 15 minute AMRAP
5 dumbbell up right rows (L+R=1)
10 meter dumbbell overhead walk
5 dumbbell squat thrusters
10 meter dumbbell overhead walk
NOTES: spend time prior to WOD 2 to find a good weight to do for the Dumbbells
WOD 1: 3 Rounds
500 meter row
25 GHDs (or abmat sit ups)
25 hip extensions (or supermans)
REST: 5 minutes THEN
WOD 2: 15 minute AMRAP
5 dumbbell up right rows (L+R=1)
10 meter dumbbell overhead walk
5 dumbbell squat thrusters
10 meter dumbbell overhead walk
NOTES: spend time prior to WOD 2 to find a good weight to do for the Dumbbells
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