4.3.2019 WICKED

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John

Warm-up: 4 Rounds of 15 Cal Bike, 10 Push-ups, 10 KB Swings. Dynamic Stretch
 
Strength: Bar Dips / GHD Sit-ups
(10+10)4

WOD:   WICKED

 For time:
3 Rounds
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″
 
Compare to 4.28.17
 
Icing: 10 min. EMOM Odd min. 2 Bar Muscle-up Even min. 2 Ring Muscle-up