WOD 08.12.18

Speed:

10 rounds, each for time:

100y shuttle, (4x25y)

*coach counts down and times each heat

WOD:

5 rounds for time:

20 One arm dumbbell overhead squat, 50/35lbs

15 standing One arm dumbbell row (R), 50/35lbs

15 standing one arm dumbbell row (L), 50/35lbs

Post loads and times to beyond the whiteboard.

Optional midline:

3 rounds for time:

50y sandbag carry, AHAP

20 GHD situps