Wednesday, January 24th

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

++++++++++++++++++++++++++++++++++++++++++++++++++++

Buy-In: 3 minute max rep wall balls 

++++++++++++++++++++++++++++++

Strength/Skill: OTM x 10 minutes of

2 Snatches ~ athlete picks weight

++++++++++++++++++++++++++++

WOD: For Time

500 meter row

30 Alternating Dumbell Snatches 55/35#

3 Rounds of "DT" - which is... 

12 Deadlift 155/105#

9 Hang Cleans 155/105#

6 Jerks 155/105#

30 Alternating Dumbell Snatches 55/35#

500 meter row

-------------------------------------------------------

Rugby/Conditioning: 20 Down by 2 of:

KBS 55/35#

Box Jumps 24/20"