Doors are open…how sweet it is.
WARM-UP:
Coaches Choice
Dynamic Stretch
STRENGTH:
Bar Dips / Ring Swings
(10+6)5
Use weight on dips if possible.
WOD: WIND IT UP
For Total Reps
4 min to Complete
15-9-6 Reps of
Calorie Bike
Hang Power Snatch 95/65
Rest 3 min
4 min. to Complete
15-9-6 Reps of
Box Jumps 24/20
Hang Power Snatch 95/65
Rest 3 min
4 min. to Complete
15-9-6 Reps of
Calorie Bike
Box Jumps
Athletes can start on any segment desired but then stay in order for the rest of the workout.
Score is total reps completed over the 12 minutes of work.
There are 60 reps possible for each segment for a total of 180 Reps.
ICING:
Accumulate 40ft. of Handstand Walking or Handstand Walking Progression
KOT – Reverse Step-up 20 Reps each leg
KOT – Reverse Sled Pull