Warm Up-
4 rounds
200m row
7/7 Sa DB split squat thrusters
9/9 SA flute bridge DB press
25 plate hops
:30 rest
-WOD-
(16 minute cap)
FOR TIME
1000m Row
Immediately into…
3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
