WARM UP
Row 750
2 rds of:
5 Cal Push Pull
5 Pull Ups
10 Air Squats
Dynamic Stretch
STRENGTH
Front Rack Lunge/Cossack Squat
(8)5 Lunge
(6) 3 with or without weight
WOD
DARG
3 Rounds
5 min. to Complete:
21-15-9 of
Wallball 20/14
DB Snatch 50/35
With time remaining Max Effort Double Unders
Rest 2 min.
Score is total Double Unders over the 15 minutes of work
If you cannot get to the Double Unders reduce weight or reduce rep scheme to 15–12-9 reps.
ICING
Iron Scap
Reverse Step Ups