MADMAN
WARM-UP:
2 rounds of 200m Run, 15 KB Swings, 10 Wallball
Dynamic Stretch
STRENGTH:
OH Squat (5)4
Snatch Balance (5)3
WOD: ASCEND
15 min. AMRAP
20 KB Swings 45/35
1 Rope Climb
20 Slamball 30/20
1 Rope Climb
ICING:
KOT – Nordic 10 Reps
KOT – Hip Flexion 10 Reps each Leg