WARM UP
Demo movements
set up and warm DL
WOD
PARTNER
RD 1
15 min cap
100-burpees
100-1 arm KB snatch (Alt) (53- 35)
200- Thrusters (65- 45)
1 min rest
RD 2
10 min Cap
50-Renegade row (35-25)
100-4 Ct Mt. Climbers
1 min rest
RD 3
8 min Cap
100-Dead lifts (185-125)
100-DKB sit ups(26-16)
eXpress WOD
eXpress WARM UP
WOD
50 cal row
50 cal A/B
50 cal Ski