G-Man
Warm-up:
Jog the box 5 min. or Run 800m
Group Agility (Ladder)
Dynamic Stretch
Strength: Clean and Jerk
1 round BBWU4C
3 Clean and Jerk EMOM for 7 min.
Use this time to determine the weight you will use for the WOD
WOD: GREAT BALLS OF FIRE
For Time:
25/20 Calorie Bike
20 Clean and Jerk 135/95
25/20 Calorie Bike
Icing:
Pigeon 2 min. ES and Dragon 2 min. ES