11.16.2022 WAVERUNNER


Jason

Warm-up:
Jog 3 min.
3 Rounds of 10 Each Hang Clean,  Front Squat, Push Press
Dynamic Stretch

Strength:
Strict Press
10/30   10/35   10/40   10/40+

WOD: WAVERUNNER

For Total Calories:
6 Rounds
2 min. to Complete
9 Thrusters 95/65
Max Calorie Row
Rest 2 min.

Icing:
Airplane to 25
KOT – Reverse Nordic 20 Reps