GIANNA
Warm-up:
5 min. AMRAP
25 Clicks, 10 Wallball, 5 Box Jumps
Dynamic Stretch
Strength:
Barbell Z Press
(10)2 (8)2
WOD: BEST FORGOTTEN
For total reps:
4 min. to Complete
21-15-9
Deadlift 225/185 and Double Unders
4 min. to Complete
21-15-9
KB Swing and KB OH Walking Lunge (RT+LT=2) 45/25
4 min. to Complete
21-15-9
GHD Sit-ups and Box Jumps 24/20
4 min. to Complete
21-15-9
Pull-ups and Wallballs 20/14
Each 4 min. round has 90 reps available. Your score is going to be the total reps completed in the 16 min. of work, with a possibility of 360 reps. Start where you want, then stay in order. If you finish the 21-15-9 couplet prior to the end of the 4 min., you have earned some rest. There is no rest between rounds, the clock will simply sound every 4 minutes.
Icing:
Mobility: Pretzel and Pigeon 2 min ES