9/30 Tuesday

Warm up 

Double DB warm up

3x *reps coach’s choice 

  1. Deadlifts

  2. Lateral jumps over DBs

  3. Squats

  4. Lateral jumps over DBs

  5. Press

  6. Lateral jumps over DBs

  7. Power cleans

  8. Lateral jumps over DBs

  9. Thrusters 

  10. Lateral jumps over DBs

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WOD

5 rounds of:

1 minute 30 second double OH front rack carry

4 TGU + 4 windmill + 4 DB/KB snatch

Ray Traitz