Warm Up:
AMRAP 6
6 Shuttle Runs (30′ down and back) (easy pace)
8e DB Suitcase Deadlifts
10 Single Arm Renegade Rows (5L/5R)
:20 Shoulder Taps
Skill:
7-6-5-4-3-2-1
Strict Pull Ups
*After each set, 100′ Heavy Farmers Carry
*Think you’re a beast? Put a DB between your feet on the Pull Ups
*Always do ring rows? Let’s get a band involved and make a challenging vertical pull
WOD:
3 Rounds
12 Lateral Burpees Over DB
21 Pull Ups
Into
3 Rounds
12 Alt DB Snatches (50/35)
21 Ab Mat Sit Ups
*being 6 snatches per arm, let’s go a little heavier than we are use to on these. Even if it’s 5lbs. Too light? You’ll smoke them and be done in no time. Guys did you no we have a set of 70’s? Ladies 50’s?