THEY ARE WAITING !!!
WARM-UP:
2 Rounds of
15/12 Cal Bike (pedal backwards), 2 Rounds of CINDY
Dynamic Stretch
STRENGTH:
BACK SQUAT
(5)3
20/80%-40#
WOD: MELT DOWN
24 min. AMRAP
w/Partner
UGOIGO format
100 Calorie Bike (Must pedal backwards at all times.)
200 Ft. of Bear Crawl (8 Lengths of the 25ft course equals 200ft and each 25ft length is a REP)
100 Slamball 40/30
Teams must complete the reps for each movement before moving to the next.
ICING:
Your 1%
KOT-Reverse Step-ups