T-Shirts are in you can pick them up starting today.
Warm-up: 1/2 Tabata KB Swing, AH Swing, Hollow Rocks. Dynamic Stretch.
Strength: DB Snatch / T2B
(4+4)6
WOD: THE WAVE
For Total Reps
3 rounds
Fight Gone Bad Style
1 min. Bike for Calorie
1 min. Row for Calorie
1 min. DB Snatch 50/35 (Alternate Arms)
1 min. T2B
1 min. Rope Climb
1 min. Rest.
All Athletes will start on the Bike and move through the workout in order.
There is a 15 second transition period between each minute of work.
Icing: Spend time on a Foam Roller and pick up your t-shirt.