James was the coach today.
Warm Up:
- 400 meter run
- Dynamic stretches
- 10 squats
- 10 back extentions
- lunges
- 10 push ups
- 10 pull ups
- 10 overhead squats
W.O.D.: For Time: Ladder – 1; 1, 2; 1, 2, 3; 1, 2, 3, 4… etc.
- Manmaker
- Thrusters
- High Pulls (SDLHP w Both DB’s)
- Goblet squats (one db)
- Single arm swings (each arm)
- Front squats
- Cleans (full squat cleans)
- Deadlifts
- Power snatches (from the floor)
- Low carry lunges
- Push presses
- Step ups (20″ box)
Resutls: 49:15 with 35lb dumbbell in each hand except goblet squats and single arm swing
