WARM-UP:
6 min. AMRAP
5 Calorie Row, 10 KB Swings, 5 Goblet Squats
Dynamic Stretch
STRENGTH:
Back Squat
(5)5
Build to a set of 85%
WOD: CEC23.1
For Time:
15-12-9 Reps of
DB Thruster 50/35
DB Step-up 24/20
Calorie Row
Time Cap – 9 min.
ICING:
ATG Spilt Squat holding DB’s or KB’s (6)4
KOT – Reverse Nordic