Racheal surprise us with a warm up

• add in single leg dl
• 3 point contact with dowel while in dl position

 

STRENGTH: Back rack pos. lunges 5 5 5 5 5 ….oh and that’s per side

alternate with DBELL Pendlay rows 5-10, keep perfect DL position

AMRAP 10 minutes
5 Power Snatches 135/95- 95/65 or Kettlebell swings 
5 ps single leg  Burpees
15 hangs elbows to knee

AMRAP 7 minutes

• 10 running man per side
• 10 unbrocken D/U

BEGINNERS – SCALED DOWN VERSION OF WOD
5 Hang Power Snatches @ manageable weight or KETTLEBELL SWINGS 
10 Burpees
15 Leg Raises

AMRAP 7 minutes

• 10 running man per side
• 50 single skips