NORAH and NISSI
WARM-UP:
1/2 TABATA
KB Swing, Single/CrossOvers, Walking Lunges
Dynamic Stretch
STRENGTH:
DB SQUAT SNATCH
(6)5 (3 reps on each arm = the set)
WOD: 1/4 FINAL 23.2
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
Men 70# DB/ Women 50 # DB
ICING:
Your 1%
KOT – Monkey Foot 20 Reps each leg.