MORGAN and DAVID
WARM-UP:
6 min AMRAP
10 KB Swing, 10 Step-ups, 10 Mtn Climbers (Rt+Lt=1)
Dynamic Stretch
STRENGTH:
Bench Press
10 8 6 (4)3
WOD: WICKED
For time:
3 Rounds
5 OHS
5 Bar OH Step-ups
10 Front Squat
10 Front Rack Step-ups
15 Back Squat
15 Back Rack Step-ups
Men 95# on the Bar, Women 65# on the Bar.
Both Men and women step up to 16″
ICING:
Shoulder Mobility
KOT – Nordic 10 Reps
KOT – Reverse Sled Pull