5/9 Day#18

Warm Up 

Band Complex Drills

1 mile run/2K row

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

OHS

WOD

Nancy

5 Rounds for time of:  

400m Run  

15 OHS w/65# m/95#

GoFit

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

Single arm OH lunge 

WOD

5x 

30:30

-Single arm OH lunge (L)

-Shuttle run

-Single arm OH lunge (R)

-Mountain climbers