NICK
Warm-up:
1k Row
Dynamic Stretch
Strength:
5 Sprints
Back Squat
20/50 15/55 10/60
WOD: ATTILLA
For total reps:
4 min to complete
21-15-9 reps of
Hollow Rocks & KB Swing 55/35
30sec transition
4 min to complete
21-15-9 reps of
Wallball 20/14 & Weighted Sit-ups 20/14
30 sec transition
4 min to complete
21-15-9 reps of
Hang Snatch 95/65 & Lateral Bar Burpee
Score is total reps completed. 270, if ALL reps are completed in the time allocated.
Icing:
(10m)4 Sled Push
KOT – VMO Squat 20 Reps