Focus: Interval training,
Warm-up: 400m Run/500m Row, 2 rounds of 9 reps – Ring pull-ups, ring supports, hanging leg raises, snow angels & Ws, good mornings w/bar, one arm DB sit ups, OHS w/dowel, one armed DB lunge (1-arm exercises should use right arm first round, left arm second round)
Skill/Specific Warm-up: review WOD exercises
WOD: 5 rounds of x 5 reps each exercise – DB DL, DB Squat Clean, DB Push Press, DB Squat. Increase weight each round. Make every effort to finish each round without resting; however rest as needed between rounds.
