4:30
WARM-UP:
2 Rounds of 20 Cal Bike, 10 Shoulder Touches and 5 Strict Pull-ups
Dynamic Stretch
STRENGTH:
Strict Press WAVE
5/60 4/65 3/70
5/65 4/70 3/75
5/70 4/75 3/80
WOD: OFF2OK
10 min. AMRAP
5 Pull-ups
5 T2B
5 Clean & Jerk 135/95
If you come off the bar during the 10 reps of Pull-ups and T2B you have 5 Bar Facing Burpee when you make your way to your bar for the C&J. The Bar Facing Burpees do not count in your score.
ICING:
Your 1% in 2min.
KOT – Tib Raises 20 Reps each Leg.
Deadhang for 90 sec.