GET THE SANDBAG “UPANDOVR”.
WARM-UP:
1/2 Tabata
KB Swing, Goblet Squat, Mt. Climber
Dynamic Stretch
STRENGTH:
Snatch Warm-up
Reverse Hyper / Squat Snatch
(10+4)5
This is a drill day. Keep the weight light and get in 20 reps of squat snatch the look good and feel good.
WOD: UPANDOVR
20 min. AMRAP
20/15 Calorie Bike
5 Wallwalks
3 Sandbag Over the Bar 120/100
20/15 Calorie Row
5 Wallwalks
3 Sandbag Over the Bar 120/100
Athletes can start in any position then stay in order.
Men put the sandbag over the taller Rogue Yoke.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang from the Rings for 90 seconds.