DONETTE and ERIC
WARM-UP:
Run or Row or Bike 5 min.
Dynamic Stretch
1 Round Snatch Warm-up
STRENGTH:
(1)4 Panda Pull + Panda Pull + Squat Snatch
(2)4 Squat Snatch
WOD: TOP NOTCH
3 min. AMRAP
7 Calories on Assault Bike
7 T2B
Rest 3 min.
3 min. AMRAP
7 Calories on Rower
7 OH Squat 95/65
Rest 3 min
3 min. AMRAP
7 Slamball 40/30
7 GHD Sit-ups
This is a sprint workout. Start with the couplet you want and then stay in order.
ICING:
Pigeon on the Wall 2 min. Each Leg
KOT – VMO Squat 20 Reps