NEW SHOES
WARM-UP:
4 rounds of 8 Each
Ring Rows, Walking Lunges, Slamball
Dynamic Stretch
STRENGTH:
15 min. to complete
All work should be done above your 75% 1RM for Push Jerk.
Push Jerk / Split Jerk (OTG)
(5+1)2 (3+1)3
WOD: CADO
For time:
4 rounds
12 Thrusters 95/65
12 GHD Situp-ups
12 Pull-ups
Athletes can start in any of the three positions but must then stay in order.
Scale GHD Sit-ups with weighted sit-ups.
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups on Slant Board 2 Reps each leg.
Deadhang for 90 sec.