warmup:
dynamic
400m run
8 dual swinging high pulls
8 piston presses
30 rope undulations
2 tire flips
x3
WOD 1:
9-6-3
kb wall ball
burpees
viper press with keg/log
w 24
m 32
WOD 2:
20 minute amrap
4 sprawls with deadlifts (dual)
3 dual deadlifts
2 dual cleans
1 dual thruster
25 yard farmer's carry, one up one down, switch, walk back
every third round run 200m, no bells
w 16's
m 24's
4.30, rx
ReplyDelete7 rds done
finished deadlifts on rd 8
rx
#1 4:05, RX - I should have added plates to the log.
ReplyDelete#2 7 rounds + 2 deadlifts rx