MARTY
WARM-UP:
2 Rounds of 13/10 Calorie Bike, Clean Warm-up
Dynamic Stretch
STRENGTH: (15 min. to Complete)
Clean Panda Pull (4)3
Build Weight
Panda Pull / Squat Clean (2)3
Build Weight
WOD: HIT BY THE BUS
For total Reps & Calories:
4 min. AMRAP
10 Thruster 95/65
13/10 Calorie Bike
10 Pull-ups
4 min. Rest
3 min. AMRAP
8 Thruster 115/75
11/8 Calorie Bike
8 Pull-ups
3 min. Rest
2 min. AMRAP
6 Thruster 135/95
9/6 Calorie bike
6 Pull-ups
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 sec. from the rings!!!