Workout of the Day:
Warm up: 5min AMRAP
5 sotts press
5 lying prone broom pass throughs
5 OHS
Strength: 5rds for Reps
- 30 seconds dumbbell strict press
- 15 seconds rest
- 30 seconds dumbbell row
- 15 seconds rest
Then -> 5rds for Reps
- 30 seconds pull ups or hang
- 15 seconds rest
- 30 seconds strict hspu or hold
- 15 seconds rest
WOD: For time (10 min cap)
30 double dumbbell clean
30 shoulder to overhead
20 double dumbbell clean
20 shoulder to overhead
10 double dumbbell clean
10 shoulder to overhead
Finisher: 3 sets
15 Strict leg raise
30 sit ups
