The 8:15 CREW.
Warm-up:
3 Rounds of Basic Barbell Warm-up w/reverse hyper.
10 Each of Deadlift, Hang Clean, Front Squat, S2OH, Reverse Hyper 50lbs.
Dynamic Stretch
Strength:
20 Minutes to work on the lift of your choice. Use this time to improve one of your olympic lifts.
WOD: BLENDER
9 min. AMRAP
9 Slamball 40/30
9 Toes to Rings
9 Box Jumps 24/20
Icing:
Airplane to 25 and back.
KOT – Reverse Sled Pull
KOT – Calf Stretch 1 min. each leg.