Marcia and Ron
Warm-up:
1/2 Tabata
Air Squats, Hollow Rocks, Shoulder Touches
Dynamic Stretch
Strength: OH Squat
10
3 Reps E90sec for 5 Rounds
2 Reps E90sec for 5 Rounds
See what you can get on a heavy double.
WOD: ROCK IT
9 min. AMRAP
1 Clean and Jerk
4 Lateral Bar Burpee
Athletes choose their own weight for the C&J.
Two scores for todays WOD.
– Total Reps in the 9 min.
– Total pounds lifted overhead in the 9 min.
Icing:
Mobility Your choice.