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WARM-UP:
Row 1 K
6 min. AMRAP w/Barbell
7 Front Squat / 7 Arch Hollow Swings / 7 S2OH
Dynamic Stretch
WORKOUT PREP
15 min. to work on Pull-up and Thruster movements.
WOD: OPEN 21.3
For total time:
15 front squats 95/65
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
ICING:
HAVE A GREAT WEEKEND
KOT – Reverse Step-ups