MATT and JOSIAH
WARM-UP:
3 min. Jog the BOX
1/2 Tabata
KB Swings, Goblet Squats, Sit-ups
Dynamic Stretch
STRENGTH:
2 Rounds Clean Warm-up
Clean Pulls 2 Reps EMOM for 5 min
Squat Clean / Strict Pullup
(3+4)5
Finish each set,(3rd rep), with a Jerk overhead.
WOD: NOGGINS
12 min. AMRAP
100 Ft. Shuttle Run
10 C2B Pull-ups
5 Clean and Jerk 155/105
ICING:
Pigeon on the Wall 2 min. Each Leg
KOT – Jefferson Curl 20 reps