10:00AMRAP- this is performance care for your body- move well!
100 foot 1- arm OH carry (50 feet each side)
10 - 1 arm waiter squats (5 each side)
10- 1 arm press (5 each side)
10 - 1 arm high pull (5 each side)
*pick a challenging weight for the OH carry but a lighter weight for the rest of the wod
WOD- high intensity wod because you are working on an interval.
Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20