THE HIKE III
Info posted in the Box. Sign-up for THE HIKE III. July 10th is the day.
Warm-up:
3 rounds 10 Calorie Erg, 5 Ring Swings, 10 PVC OH Squat
Dynamic Stretch
Strength:
OH Squat / Sand Bag Clean
10+2 8+2 6+2 8+2 10+2
Build weight to the set of 6 then keep it on for 8 and 10.
2 Sandbag Cleans after each set of OH Squats is practice for the WOD.
WOD: THIS IS GOOD
20 min. AMRAP
20 Calorie Ski Erg
15 Toes to Rings
10 Sandbag Cleans 100(Red)/80(Yellow or Green)
5 Bar Muscle-ups
Icing:
Nordic 10 Reps