161013 ~ Accessorize Yourself!

Dumbells...you love to hate them I know!  Today you won't find them in the WOD, but we will use them for our accessory strength.  Focusing on the smaller muscle groups will help us to balance out our weaknesses!  Grab a set of bells, and start accessorizing!

Strength:

15 min to complete the following:

3 Rounds:

10+ DB Strict Press (15 Breath break in between each set)

2 Rounds:

20 DB Box Step Ups (alt. legs)

**DB weight is AHAP....As heavy as possible!**

1 Lap (400m)

 75% BW Sled Drag.

Conditioning:

Complete For Time:

500m Row

15 Power Snatch (115/85#)

5 Bar MU

250m Row

12 Power Snatch

3 Bar MU

100m Row

9 Power Snatch (115/85#)

 1 Bar MU

Cash Out:

12 Min Goat Practice

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