Cascade Falls
Warm-up:
Basic BBWU
2 Rounds of 10 Each
Deadlift, Hang Clean, Front Squat, Push Press, Good Morning
Dynamic Stretch
Strength: Push Jerk Wave
4/50 3/60 2/70
4/60 3/70 2/80
4/70 3/80 2/90
27 Heavy Reps Here
WOD: GRONKED
10 min. AMRAP
1 Rope Climb (2/1 Pull-Off the Floor, 3/1 Ring Rows)
5 S2OH 135/95
10 Deadlift 135/95
Icing: Foam Roll Hips and Gastroc’s