5/23

Unrated – Level 3

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Warm-up

2:00 any machine

3 rds

10 dumbbell deadlifts

10 dumbbell rows

5 push ups to downward dog

Metcon

Metcon (Time)

21-15-9

Alternating Hang dumbbell squat snatch (50/35)

Pistols

Rest 2:00

21-15-9

Alternating hang dumbbell squat snatch (50/35)

Burpees
20 minute cap to complete all of it, rest included.

Post WOD

Foam roll lats, lower back, hamstrings, quads