Warm-Up: 1/2 Tabata: Banded Side Steps, Banded Air Squats, Handstand Hold. Dynamic Stretch
Strength: OH Squat
10 (7/50)2 (5/60)2 (3/70+)3
WOD: ERG-O-RAMA
3 min to Complete
2 Rounds
6 Slamball 40/30
10/8 Cal Bike
then with time remaining
Max Effort Slamball
Rest 3 min
3 min to Complete
2 Rounds
6 Alternating DB Snatch 50/35
10/8 Calorie Row
then with time remaining
Max Effort Alternating DB Snatch 50/35
Rest 3 min
3 min to Complete
2 Rounds
6 Medball Cleans 20/14
8/6 Ski ERG
then with time remaining
Max Effort Medball Cleans
Score is total Slamball + DB Snatch + MedBall Cleans, (include the 36 reps required).
Athletes can start in any position but must then stay in order.
Icing: Mobility – Barbell Crush your Hamstrings.