FITNESS

A) Deadlift: Fit- 3-3-3+, rest 3 mins
B) Bent Over Dual Dumbbell Row: 8-10 x 3, rest 1 min between sides
C) 4 Rounds for Time:
7 Single Arm DB Hang Clean and Press/side
15 Tuck Crunch
10 NP Burpees
D) DB Curl: 8-10×3, rest 2 mins

PERFORMANCE

A) Deadlift:  8-6-6-6-4; Rest :90
B) Bent Over Dual Dumbbell Row: 8-10 x 3, rest 1 min between sides
C) 4 Rounds for Time: Perf:
10 Hang Power Snatch
10 BJSD
10 C2B Pullups
D) DB Curl: 8-10×3, rest 2 mins

Categories: WOD

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