Warm up

Any order:

  • 200m run or row
  • Iron Scap B No. 2
  • 200m run or row
  • Iron Scap B No. 3
  • 100 skips
  • Mobility & stretch

WOD

@ 2 x 20/15 dumbbells

  • 3 mins – D/B burpee deadlift
  • 1 min – rest
  • 3 mins – D/B power clean
  • 1 min – rest
  • 3 mins – D/B shoulder to overhead
  • 1 min – rest
  • Repeat above – 2 mins each & 1 min rest
  • Repeat above – 1 min each & 1 min rest

 

 

Categories: Wods

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