Warm up

2 rounds:

10 pronated snow angels (laying on your stomach)

10 supermen

5/side KB windmills

5/side single KB sotts presses

Shoulder and push presses

Shoulder press: 3×5 at 70%

Push press: 3×5 at 70%

Long conditioning

“Divya”

This WOD if for our coach Divya who is moving to Ithaca after being accepted for an MBA at Cornell University – Congrats Divya, we will miss you.

For time:

21-15-9 reps:

Deadlifts 225/155 lbs

200m run

Double DB shoulder to overheads 50/35 lbs

200m run

Time cap: 18 min

EVF360

Part A

4 rounds for quality and load:

10 double DB Z-presses

30 sec ring support hold / box support hold

10/arm single arm ring rows

10 UB heavy wall balls

Part B

“Divya”

This WOD is for our coach Divya who is moving to Ithaca after being accepted for an MBA at Cornell University – Congrats Divya, we will miss you.

For time:

21-15-9 reps:

Double DB deadlifts 50/35 lbs

200m run

Double DB shoulder to overheads 50/35 lbs

200m run

Time cap: 18 min