1.31.2019 HECTIC


John

Warm-up: Coaches Choice

Strength: OH Squat
Primer: Band Shoulder Activation 2×10
10/30    8/40     6/50    4/60     2/70     1-1-1-1

WOD: HECTIC

17 min. AMRAP
20 Power Snatch 95/65
25/20 Calorie Bike
20/15 Calorie Row
15/10 Calorie Erg
Start where you want then stay in order.

Icing: 10 Muscle-ups Bar or Ring