CODY
Warm-up:
Coaches Choice
Strength: OH Squat
10 5 4 3 2 1
WOD: RAFTER
For Time:
5 Squat Clean 80% 1RM
5 Ring Muscle-up or 3/1 Pullups
200m Run
4 Squat Clean 80% 1RM
4 Ring Muscle-up or 3/1 Pullups
200m Run
3 Squat Clean 80% 1RM
3 Ring Muscle-up or 3/1 Pullups
200m Run
2 Squat Clean 80% 1RM
2 Ring Muscle-up or 3/1 Pullups
200m Run
1 Squat Clean 80% 1RM
1 Ring Muscle-up or 3/1 Pullups
200m Run
Icing:
Shoulder Mobility / Iron Scape