4 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 150 ft
20 Dumbbell Deadlifts, 50/35 lbs
15 Pull-ups
Scaled Version-
4 Rounds:
150′ DB Farmers Carry (35’s/20’s)
15 Dumbbell Deadlift (35’s/20’s)
10 Ring Row (feet elevated if possible)
Accessory: Shoulder Maintenance 3x 10-15ea:
Plate Front Raise Plate
45 Degree Raise Bent Over Raise
** use 5 or 2.5# plates per each arm. Focus on having the shoulder down and back. Avoid any jerking motion. If that happens lower the load or reps.
Optional Accessory:
800 meter Sled Drag + Zercher Carry
Goal: Just get it done Notes: You choose the weight on the sled and for the carries. It should be light enough that you can easily get 200 meters without stopping