Warm Up: 3 Rounds Of:
7 DB Front Squats @light DBs
7 DB Push Press @light DBs
5 Inch Worms W/Push Ups
30 Second Dead Hang
Strength: 4X8 Reps Of Seated DB Press (3 seconds on the way down of each rep).
*Weight is across for all sets.
After each set: 100 meter Front Rack Carry @2XKB AHAP
WOD: 12 minutes EMOM Of:
#1: 14 Alt DB Snatch @22.5/15kg
#2: 3-6 BMU (Beginners: Burpee Pull Ups)
#3: 14 Wallball Shots @20/14lb