Warm-up:
10 Minutes:
50′ Death March, light weight, controlled eccentric
50′ Overhead Walking Lunge (25′ left/25′ right), light weight, controlled eccentric
20 Superman Extensions w/pause @ top
Strength:
Snatch Grip Deadlift 5-5-5-5-5
WOD:
AMRAP 15:
100′ Goblet Walking Lunge, 70/53
30 Kettlebell Swings, 70/53
Extra Work: Single Arm Overhead Carry
200m For Time each arm
TIMECAP: 3:00 (each)