John and Michelle
Warm-up:
Bike or Row 5 min.
Dynamic Stretch
Snatch Warm-up
Strength:
Squat Snatch
(3)4 (2)3
WOD: MILD MANORED
0 to 3 min.
Bike at moderate pace
3 to 6 min.
15-9-6-3 Reps of Wallball 20/14 and Pull-ups
6 to 9 min.
Bike at moderate pace
9 to 12 min.
15-9-6-3 Reps of Wallball and Pull-ups
If you beat the clock your score is 132 Reps. If you don’t, score total reps completed. If you do make it, note the time left on the clock for each segment.
Icing:
Bar Muscle up Work
KOT – Nordic 10 Reps on GHD