Colorado native wins the U.S. OPEN.
WARM-UP:
20 Calorie Row
1/2 Tabata of KB Swing, Goblet Squat, Roll-ups
Dynamic Stretch
WOD: WYNDHAM WINS
For Time:
10 Rounds
10 Wallball 20/14
10 KB Swing 55/35
10 Pull-ups
10 Calorie Row
Start with the movement you want then stay on order.
Athletes… go to the open rower when the class has large numbers.
STRENGTH:
Reverse Hyper
(10)3
ICING:
Your 1% in 2 min.
KOT – Tib Raises with band. 20 Reps each leg.
Deadhang for 90 sec.
Muscle-up progressions. If you want one you must do the work!!!