FATHER and SON
WARM-UP:
2 rounds of Row 500m, Clean Warm-up
Dynamic Stretch
STRENGTH:
Clean Panda Pull (4)3
Clean Panda Pull / Squat Clean (2)4
Squat Clean (2)3
WOD: SPITFIRE
For Time:
25 Thrusters 115/85
2000m. Row
25 Thrusters
ICING:
Your 1% in 2 min.
KOT – VMO Squats on Slant Board 20 Reps
Deadhang for 90 sec.