This is how you comeback from total knee replacement. Great job Scott!!!
Warm-up, (15min): 6 min. AMRAP 10 Squats 5 Burpee 10 KB Swing. Dynamic Stretch
Strength, (15 min.): OH Squat
10/50 5/60 4/70 3/80 2+/90
WOD: WICKED
3 Rounds For Time:
5 OHS
5 Bar OH Step-ups
10 Frt. Squat
10 Front Rack Step-ups
15 Back Squat
15 Back Rack Step-ups
Men 95# on the Bar
Women 65# on the Bar
Both Men and women step up to 16″
Icing: Puppy Dog 2 min. Seated Cross shin 2 min ES
Motivational Quote of the Week: “You have to expect things of yourself before you can do them.” Michael Jordan