DAVE
Warm-up:
1/2 Tabata: Medball Cleans and Push-ups
Dynamic Stretch
Strength:
Hang Squat Clean
Primer 1 – Hang Clean 4 Reps EMOM for 4 min.
Primer 2 – Front Squat 4 Reps EMOM for 4 min.
Hang Squat Clean – (4)2 (3)3
WOD: SPRINKLE
For Time:
Buy-in: 400m Run or 500m Row
then
21-15-9 reps of
Wallball 20/14
Burpee Box Jump Overs 24/20
then
Cash-out: 400m Run or 500m Row
Icing:
Accumulate 2 min. of Deadhang
Saddle 3 min.
Standing Straddle 2 min.
AT HOME WOD
For Time:
Buy-in: 400m Run
then
21-15-9 reps of
Air Squat
Burpee Box Jump Over 24/20
then
Cash-out: 400m Run
