Warmup: 10 minutes of
10 lateral step overs
10 burpees
10 ring rows
10 banded scap pulls (each arm)
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Strength: Shoulder Press: 3x6
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WOD: 2 Rounds for Time:
30 DB Thrusters 50/35#,
50 Calorie Assault Bike,
100 DU's
Warmup:
Single Arm KB Push Press 3x6/side,
KBS with 3 second pause at top 3x8,
Weighted Hip Extension with KB 3x8
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Strength: Hang Squat Clean 3x8
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WOD: 12 Minute AMRAP:
8 Calorie row,
16 Alternating Single Arm DB Snatch 55/35#,
32 Double Unders
