Felix and the Frady Cats.……Bruce, Megan and Tanner
Warm-up:
Row, Bike or Run 5 min.
2 rounds of 10 each
Deadlift, Hang Clean, Push Press
Dynamic Stretch
Strength:
Pause Split Jerk (Pause for 2 to 3 seconds at the bottom of the Dip)
(3)6
Watch this video before you come in today.
WOD: TRIGGER
For Time:
4 Rounds
21/15 Calorie Bike or 21/15 Calorie Row
Followed by 3 Sets of
3 Hang Power Clean 155/115
3 S2OH
Alternate between the bike and the rower through the 4 rounds of the workout.
Icing:
Ring Muscle-up Progression work
10 Ring Muscle-ups if you have them.
KOT – Reverse Step-ups 20 Reps