MAGIC
Warm-up:
Run/Row 400m then 2 rounds of BBWU4S
Stength: Squat Snatch
Wave 1 – 4/50 3/60 2/70
Wave 2 – 4/60 3/70 2/80
Wave 3 – 4/70 3/80 2/90
WOD: REDLINE
For Time:
400m Run or 30 Cal Bike
then
21-15-9 reps of
Snatch 95/65
Wallball 20/14
then
30 Cal Bike or 400m run
If you run first, bike at the end….if you bike first, run at the end.
Icing:
Saddle 3 min
Seated Cross Shin 2 min ES