MARY and JACOB
WARM-UP:
Coaches Choice
Dynamic Stretch
STRENGTH:
Strict Press
With KETTLEBELLS Suspended from the barbell with bands.
(5)5
Work on slow and steady Reps with a solid lockout at the top of the rep.
WOD: 1/4 FINAL 23.4
20 min. AMRAP
1K Row
50 GHD Sit-ups
500m Row
25 V Sit-ups
Intermediate option:
20 min. AMRAP
1K Row
50 Sit-ups
500m Row
25 V Sit-ups
Beginner option:
15-minute AMRAP:
800m Row
50 sit-ups
400m Row
25 Hollow Rocks
ICING:
Your 1%
KOT – Reverse Nordic 20 Reps