275# OHS.…Just one of the great numbers put up yesterday.
WARM-UP:
Jog the Box 4 min.
2 rounds of Cindy
Dynamic Stretch
STRENGTH:
Reverse Hyper
(15)3 100 to 150 lbs
Good Mornings
(10)4
WOD: 1/4 FINAL 22.3
For Time:
8 Wallball 20/14
4 Shuttle Runs
(Down and Back = 1 Shuttle Run,
Both feet and a hand must touch the floor beyond the white line on each turn.)
1 Rope Climb
16 Wallball
8 Shuttle Runs
2 Rope Climb
24 Wallball
12 Shuttle Runs
3 Rope Climb
32 Wallball
16 Shuttle Runs
4 Rope Climb
24 Wallball
12 Shuttle Runs
3 Rope Climb
16 Wallball
8 Shuttle runs
2 Rope Climb
8 Wallball
4 Shuttle Runs
1 Rope Climb
25 min. Time Cap
ICING:
KOT – Reverse Sled Pull
KOT – Reverse Nordic 20 Reps