GRETTA and BRYANT
WARM-UP:
5 min. on a Rower or a Bike
2 Rounds of Cindy
Dynamic Stretch
STRENGTH:
OH Squat
(5)5
Build to at least one set @ 85% of your 1RM
WOD: SIT KAREN
For Time:
W/Partner
15 Rounds
Partner 1 – 10 Wallball 20/14, Partner 2 – Wall-sit
Partner 1 – Wall-sit, Partner 2 – 10 Wallball
Wall-sit criteria: Back flat against wall, Thighs parallel to the floor, Knees at 90 degrees, Hands and arms cannot touch the legs.
Wallball reps can only be earned when the Wall-sit criteria is being met by your partner.
ICING:
30 Ft of Handstand Walking or 90 sec. of Handstand Holds
KOT Nordic