Week 4 Day 2

Row 4 x 500m
1:1 work to rest


Class WOD:

For reps 

18min AMRAP

3 Single arm DB Overhead Squat 50/35

6 DB Snatch 

Two cones one at each end of the rig. Everyone starts at one end at cone. Farmers Carry weight half the lap to far cone then perform 3 Single arm overhead squats on each arm. Farmers carry the weight back to start and perform 6 DB Snatch on each arm. And repeat.

Post WOD:

5 rounds 

6 DB Lateral Raises 

6 Rear delt flye 

6 Curls