Yes!!!!! It is “NUTCRACKER DAY”.
WARM-UP:
1/2 Tabata
Air Squat, G2OH w/plate, Weighted Sit-up w/plate
Dynamic Stretch
STRENGTH:
OH Squat / Reverse Hyper
10 7/50+10 (7/60+10)2
WOD: THE NUTCRACKER
For Total Time:
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
Select the preset on the Rower under Std. Workouts. At the conclusion of the workout your score will be posted in the memory of the rower.
ICING:
10 Wallwalks
KOT – Reverse Step-up 20 Reps each leg.