Wednesday 1/9

Single Arm DB Warm up #2

3x 

10 DB deadlifts (5 right/ 5 left)

OH DB carry 10m right/ 10m left

10 DB row (5 right/ 5 left)

Rack DB carry 10m right/ 10m left

10 DB cleans (5 right/ 5 left)

DB farmers carry 10m right/ 10m left

10 DB thrusters (5 right/ 5 left)

Skill
Movement standards

WOD

Sledge Hammer

For time:

50 pull ups

40 calorie row

30 single arm DB shoulder to OH w/50 m/70 (15 left/ 15 right)
* 7 minute time cap