Warmup:

200M Jog

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’

Heel2Toe 30’

10 Twisting Push Ups

DB Warmup: Grab one light DB and perform 5 reps of: Single Arm DB Deadlift per side, Single Arm High Pull per side, Single Arm Front Squat per side, Single Arm Snatch per side

WOD:

50-40-30-20-10:

DB Front Squats (50/35)

Hand Release Push Ups

Alt DB Snatch (50/35)

30 Min Time Cap

Words to remember today: Manageable Chunks.  The first few rounds of this WOD have a high number of reps.  The last thing you want to do is hit muscle failure early in the WOD.  Try to take quick breaks prior to hitting muscle failure in any of the movements.  This will allow you to get right back in their much faster.

Scaling Options:

DB Weight -> 35/25

Push Ups -> off bench

Cool Down:

Doorway Stretch – 1 Min per side

Couch Stretch – 1 Min per side