WOD

WOD Monday 11-25-19

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