Scott and Anna
Warm-up:
2 Rounds of Basic Barbell Warm-up
10 Each – Deadlift, Hang Clean, Front Squat, Push Press
Dynamic Stretch
Strength:
S2OH (OTG)
5 4 3 1 1 1 1
Build to a heavy single off the ground, (OTG)
WOD: RUFUSS
For Time:
21 Hang Power Clean 95/65
21 C2B Pull-ups
42 Lateral Bar Jumps
15 Hang Power Clean 115/80
15 C2B Pull-ups
30 Lateral Bar Jumps
9 Hang Power Clean 135/95
9 C2B Pull-ups
18 Lateral Bar Jumps
Icing:
Put the GOWOD app on your phone.
KOT – Nordic 10 Reps off the GHD