JACK
Warm-up:
1/2 Tabata Step-ups, KB Swing, KB Pass Through Lunges
Dynamic Stretch
Strength:
Front Squat / Back Squat
(3+6)5
Only rack the bar for a moment between the front and back squats.
Build weight
WOD: WZA BAYSIDE CHIPPER
For Time:
48 Box Jump Overs 24/20
24 Double KB Front Rack Box Step-Overs 45/25
6/4 Rope Climbs
24 Burpee Box Jump Overs 24/20
48 KB Deadlifts 45/25
Icing:
KOT – Reverse Nordic 20 Reps