-Home WOD #54-
-Warm Up-
2 rounds
:30 bike/ski/row
:30 lunges
7/7 single arm DB DL
5/5 single arm DB Russian swing
3/3 single arm DB push press
-Skill/Strength-
EMOTM 8*
4 DB push press
+
3 DB push jerk
+
2 split jerks (alt feet)
*alt arms every minute
“LockDown ThrowDown Event 3”
-WOD-
AmRaP 18
4 Single Arm DB Deadlifts*
+
6 Single Arm DB shoulder to Overhead
+
8 Single Arm OH lunges
*Complete 1 full round on your left side then switch to your right side’
(score is rounds + reps)
