Wednesday

Three Ships Collective – QuickFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 SLOW Arm Haulers

8 Bootstrappers

6 Push-Up to Pike

4/4 Single Arm Suitcase Deadlift

Into …

2 ROUNDS (refer to teaching section)

10 Cal. Row

5/5 DB or KB Deadlifts

:30/:30 Single Arm DB/KB Overhead Hold

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

400m Backpack Run

20 Backpack Sumo DL

1:00 Backpack Overhead Hold

(Score is Time)