JoCar and Bill
WARM-UP:
400m Run or 500m Row followed by 3 Rounds of CINDY
Dynamic Stretch
STRENGTH:
ATG Back Rack Split Squats
8 (6)4 8
Rt + Lt + 2 Reps
Keep your heel flat and close the gap between hamstring and calf.
Elevate your foot on a box if necessary.
WOD: CAPRICIOUS
For Time:
3 Rounds
20 Alternating DB Snatch 50/35
400m Run or 500m Row
3 Rope Climbs
ICING:
Shoulder Mobility using bands
KOT – Nordic 10 Reps
KOT – Reverse Sled Pull