John, Becca and Jason
Warm-up:
21-15-9 Reps of
Calorie Bike, Air Squats, Arch Hollow Swings
Dynamic Stretch
Strength:
SDLHP
6 (5)2 (4)2
Build Weight
Emphisis is on Elbows High and Outside
WOD: CAKE WALK
For Time:
100 DB Step-ups 50/35 to 20″/16″
Start with and on the 2 min. Complete 4 Sandbag Cleans 100/80
Athletes hold a single DB chest high when doing step-ups.
Icing:
KOT – Reverse Nordic 20 Reps