ED
1st Bike ride of the summer today. We will leave from the box on the bikes at 5:30. If you want to take part bring your bike and be ready to go at 5:15.
Warm-up:
2 Rounds of
Row 20 Calories followed by BBWU4S
Dynamic Stretch
Strength:
Primer 1 – Snatch High Pull – 3 Reps EMOM 4 min.
Rest 1 min.
Primer 2 – Hang Squat Snatch – 3 Reps EMOM 4 min.
Squat Snatch
(4)2 (3)2 (2)2
WOD: LOOKS BAD FEELS WORSE
7 Min AMRAP
7 Box Jumps 24/20
7 Front Squats 75/55
7 S2OH 75/55
If you complete 7 Rounds then you earn the right to go 5 more minutes!!!!
Icing:
Accumulate 8 Muscle-ups (Bar or Ring)