FRI 5/22/26 WOD

Warm Up - 3 sets:  100-meter run - 5 dumbbell shoulder presses, right - 5 dumbbell shoulder presses, right – 5 shuttle runs - 5 dumbbell windmills, right - 5 dumbbell windmills, left – 5 shuttle runs - 10 pull-ups - 10 push-ups – 100ft suitcase carry (Rt/Lt) – DB hang snatch:  6 hang dip-drive + shrug/arm – 4 hang snatches/arm – 8 alt. DB hang snatches – 8 alt. DB hang snatches -  

WOD – 15 Min AMRAP
100-m DB suitcase carry L3-50/35# L2-40/25# L1-30/15#
10 shuttle runs L2-8 shuttle runs L1-6 shuttle runs
30 alternating DB hang snatches L2-same L1-20 reps
– Shuttle run is 25 ft out and back.

Rounds + reps

Strength – Overhead Squats – 3-3-3-1-1-1 (2:30 per set)

Post WOD – 2 sets:  :30 calf stretch/leg - :30 standing pike stretch