1/23 Day#9 (Loading/ Skill)

Warm up

A- Team Relay Warm up

-Back pedal

-Shuffle

-Run

-Bear crawl

-Crab walk

B- Single Arm DB Warm up

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB Snatch

WOD

Hand Grenade

12 DB snatches

50m DB shuttle

10 DB snatches

50m DB shuttle

8 DB snatches

50m DB shuttle

(W/70# M/100#)

*7 minute time cap*

GoFit

Single Arm DB Warm up

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB snatch

WOD

5x

30:30

-DB snatch

-Shuttle run

-DB goblet squat

-DB shuttle run