29 August 2014 – “Dumbbells”

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Warm-up: 4 Rounds:  10 Wall Ball (lighter than Normal), 10 Russian Twists with the Wall Ball

Strength Skill: Back Squat:  3X5

WOD:  AMRAP 12 Minutes

(Start at one end of the gym (near whiteboard or other side)

10 Push Press with Dumbbells (45/25)
Farmers Carry Across Gym with Dumbbells
5 Renegade Manmakers with Dumbbells(45/25)
Lunge Across Gym with Dumbbells

 

Cool Down: “Annie”

50-40-30-20-10

DUs and Ab Mat Sit-ups

 

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