[WOD092222]

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Bar Hang
MIN 2 – :45 Samson Lunges
MIN 3 – :45 Alt. DB Seesaw Row
MIN 4 – :45 Quad Heel Taps

Metcon
Metcon (Time)
FOR TIME*
200m DB Farmer Carry (50/35)|(35/20)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows

(Score is Time)

OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Russian Twist
MIN 3 – :40 Single DB Skull Crusher

(No Measure)