Ebeth and Jason
WARM-UP:
Bike 30 Calories then 1 round of KB warm-up.
Dynamic Stretch
STRENGTH:
Strict Press
(3)3 Build weight
(3)4 2 Counts on the decent from the top of the lift.
WOD: ADD EM UP
90 sec. AMRAP
Run 200m > Max Thrusters 95/65
Rest 90 sec.
90 sec. AMRAP
Run 200m > Max Power Snatch 95/65
Rest 90 Sec.
90 sec. AMRAP
Run 200m > Max Thrusters 95/65
Rest 90 sec.
90 sec. AMRAP
Run 200m > Max Power Snatch 95/65
Rest 90 sec.
90 sec. AMRAP
Run 200m > Max Thruster or Power Snatch 95/65
ICING:
KOT – NORDIC 10 REPS