Icing on the CrossFit doughnuts.
WARM-UP:
1/2 Tabata KB Swing, Goblet Squat, KB Bottom-up Press RT Arm, KB Bottom-up Press LT Arm
Dynamic Stretch
STRENGTH:
ATG Split OH Squat (4)3 R+L=2
Split Jerk (3)3 at 70%+ (OTG)
Front Squat (3)3 at the same weight above. (OTG)
WOD: AT YOUR SERVICE
For Time:
Buy in – 21 Thrusters 95/65
3 Rounds
200m Run
15 T2B
50m KB Waiter Walk 45/35
Cash out – 21 Thrusters 95/65
ICING:
Foam Roll 5 min.