Warm-up (15 min.): 2 Rounds of Row 300m. 15 Wallball 16 Shoulder Touches 10 T2B Dynamic Stretch
Strength (15 Min.): Strict Press
5×1@80% 5×1@90% 3×3@95%
WOD: JACK BE NIMBLE JACK BE QUICK
For Time:
21-18-15-12-9-6-3 Reps of
Power Snatch 95/65
Lateral jumps over bar
Bike WOD: The 6:15 class will have the option of a bike WOD.
If you want in on the Bike WOD bring your bike to the 6:15 class.
Icing: Double Under skill work. Triple Unders if you have DU.