6:30 WOD Crew.
WARM-UP:
50 Calorie Bike
2 Rounds of 15 Slamball, 16 Lunges holding slamball OH, 16 Mountain Climbers
Dynamic Stretch
STRENGTH:
Pendley Row
4 Reps EMOM for 10 min.
Build weight as long as you can maintain correct body mechanics.
WOD: HANZ AND FRANZ
21 min. AMRAP
W/Partner, UGOIGO
15 Wallball 20/14
15 T2Rings
15 Deadlift 155/105
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 Reps each leg.
Deadhang for 90 sec.