Sampson, Slow bear Crawl, Inch worm push up
WARM UP
3 X's thru
30 sec 1 arm DB SDHP (R)
30 sec 1 arm DB push press (R)
30 sec single DB goblet sq
30 sec 1 arm DB SDHP (L)
30 sec 1 arm DB push press (L)
WOD
4rds
(25 min cap)
20-1 arm DB snatch (50-35) (alt)
60 cal row
10-HSPU
*Sub cal row for 45 A/B or 120 A/D
eXpress WOD
eXpress WARM UP
WOD
5 x's 3 min rds
200m run
20-Russian KB swings(70-53)
10-KB Sumo Dead lift