Jonathan getting his KOT done…..What a great effort doing NORDIC!!!!
WARM-UP:
500m Row followed by 1 round of Snatch Warm-up w/ PVC
Dynamic Stretch
1 round of Snatch Warm-up w/barbell
STRENGTH:
Snatch Panda Pull (3)3
Snatch Panda Pull / Squat Snatch (2)4
WOD: HOLY YOKES
20 min. AMRAP
15 Wallball 20/14
10 T2B
5 Angel Press 50/35 (Dumbell in each hand)
Floater – 5 x 30m. Yoke Carry 45#/15# on the corners
SCORE is total reps including the number of YOKE carries that you complete. Your goal is to get 5 lengths during the 20 min. AMRAP
ICING:
Your 1% in 2 min.
KOT – Reverse Step-up 20 Reps each Leg.
Crossover Jump Rope Practice