TODAY’S A GOOD DAY TO RUN.
WARM-UP:
1/2 Tabata w/barbell
Deadlift / Hang Clean / Front Squat
Dynamic Stretch
STRENGTH:
3 Position Squat Clean (Bottom to Top)
2 Reps EMOM for 5 min.
1 Rep EMOM for 5 min.
Build weight through the entire 10 min.
WOD: BEFORE YOU KNOW IT
For Time:
800m Run/Row
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run/Row
15 Pull-Ups
30 Push-Ups
50 Air Squats
200m Run/Row
5 Pull-Ups
10 Push-Ups
25 Air Squats
30 min. Time Cap
ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 Reps Each Leg