Pre-WOD: jump rope 3 minutes + calf stretch; 3 x (5 pvc pipe overhead squats, 5 pull-ups, 5 push-ups, 10 sit-ups), “Y” stretch
Skill work: Renegade Row (with Push-up)
WOD:
AMRAP in 15 minutes…
5 Dumbbell Renegade Rows
20 Dumbbell Walking Lunges
50 Meter Dumbbell Overhead Carry
50 Meter Dumbbell Farmer’s Carry
…dumbbell Rx weight 35/50+ pounds
Post-WOD: pvc pipe pass throughs x 10, foam roll
Renegade Push-up Row