190907 - “Assault and DBDT”


 

Warm up:
Cardio
Dynamic Stretch
 

9:00am WOD: 5 rounds each for time, alternate each round
Rx:
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans (50/35)
6 DB Shoulder to Overhead (50/35)
*10 cal bike to finish each round
Scaled:
Lighter DB’s, should be able to be done close to unbroken each round
Sport:
(75/50)
 

11:00am WOD: 5 rounds for time w/ 2:00 min rest between each round
Rx:
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans (50/35)
6 DB Shoulder to Overhead (50/35)
*10 cal bike to finish each round
Scaled:
Lighter DB’s, should be able to be done close to unbroken each round
Sport:
(75/50)

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