WOD
Warm-up
Box Stretches/Dynamic Warm-up
2 Sets
12-15 DB Butterfly Raises (5-15#)
10e/side Side Plank Powell Raise
8 Aipa Row (weighted)
Butterfly Raise: https://youtu.be/VIjsdi-YsYc
Conditioning
For Time (24 Minute Cap):
3 Rounds
200m Run
14 Alt Double DB Front Rack Reverse Lunge (50/35)
12 DB Anchored Sit-ups
10 Push Press
Rest 2 Minutes
3 Rounds
200m Run
14 Alternating DB Snatch (50/35)
12 DB Anchored Sit-ups
10 Box Jump Over (24/20)