Mary was getting ready for today yesterday.
Warm-up: Coaches Choice
Strength: OH Squat (OTR)
Warm-up: 5 Reps EMOM for 5 min. building weight.
Then 4 sets of heavy doubles. 2-2-2-2
WOD: SPINOFF
For Total Time:
3 rounds of
10 OH Squats 95/65
15 KB Swings 55/35
Rest 2 min.
2 Rounds of
10 OH Squats 115/75
15 KB Swings 55/35
Rest 2 min.
1 Round of
10 OH Squats 135/95
15 KB Swings 55/35
Icing: Dragon 2 min. ES and Pigeon 2 min. ES