Warmup:

200M jog

Dual DB farmer walk 30’

Dual DB OH carry 30’

:30 plank on top of DBs

8 Renegade rows

Offset OH farmer walk 60’ (switch arms at 30’) – see video below.

200M jog

WOD:

6 Rounds:

400M Run

200′ Offset Overhead Farmer Carry* (35/25)

10 Renegade Rows (35/25)

Time Cap: 35 Min

*Offset Farmer Walk (one DB locked out overhead, other in farmer hold) switch position every 50’

Videos courtesy of Malcolm Mel Godowski and Pure Gym, respectively. Demos for the Offset Overhead Farmer Walk and Renegade Rows.

For the Offset Overhead Farmer Carry, one DB will be locked out overhead, and one will be in the farmer carry/suitcase position.  Every 50’, switch arm positions until you finish the 200’.  For the Renegade Row, stay in the top of a plank on top of the DBs and row one arm at a time.

Scaling Options:

Run -> 500M Row

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Bicep Stretch on rig – 1 Min per side

Lat Stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness.