STANDARD SLEDDOG WARM UP
general strength and shoulder stim wod
3 times through start light and build
“the db dog complex”
3 db snatch L
3 db ohs L
3 db snatch R
3 db ohs R
3 db strict press
3 db push press
3 db hang squat cleans
3 db reverse lunge/leg
3 db thrusters
a1 shrugs 5X15 first 10 2021 last 5 1010
a2 db strict press 5X10 3020
b1 db upright rows 5X10 2010
b2 db lateral raises 5X12 3010
c1 db front delt raises 3X12
c2 db rear delt raises 3X12
6 rounds of:
60 second kb or dbfw 53/40lbs
rest 30 seconds
amrap 8
5 db burpees 25/15lbs
10 db snatch 50/35lbs alt arms every rep