Ella, Becca, Jeff, Tanner, Bruce, Maggie, Cat, Nate and Maddie, on the shores of Dorothy Lake with Mt. Neva in the background….Oh yes, Ada and Scout in the foreground.
Warm-up:
1/2 Tabata
KB Swing, Goblet Squat, 1/2 Kneeling Bottoms-up Press
Dynamic Stretch
Strength:
Push Jerk (OTR)
10/50 5/50 (5/60)3
Warm-up your Cleans between sets.
WOD: BAR FIGHT
For Time:
12 Clean & Jerk 155/105
Then, 2 rounds of:
15 T2B / 25 Roll-ups or K290
12 C2B pull-ups /
Then
12 Clean & Jerk
Icing:
2 Muscle-ups EMOM for 10 min.
Alternate between Bar and Ring
KOT – Reverse Step-up