12/11 Wednesday

Warm up 

A- Mash- t-spine and calves

Activate- 2x 25 super slow single unders + 20 hitch hikers

B- 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 

DB snatch

WOD

In 7 minutes:

300 double undress

Then AMRAP with what time is left:

10 jump lunges

10 DB snatches w/35# m/55#