June 8, 2023 – Performance

  • WOD
  • June 8, 2023
  • (0)

Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds

Dumbbell Side Bend x 15 reps per side

Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s Carry x 50ft per side

Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Down-Up x 5


Every 10 minutes, for 40 minutes, (4 sets) for times:
500 Meter Row
12 Dumbbell Shoulder to Overhead (50/35 lbs)
12 Dumbbell Devil’s Presses (50/35 lbs)
30/20 Calories of Assault Bike

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