LIZZY
WARM-UP:
2 Rounds of Bike 20 Calorie, Snatch warm-up.
Dynamic Stretch
STRENGTH:
Snatch Panda Pulls (3)6
Panda Pull / Squat Snatch (2)4
Squat Snatch (1)4
See what you can put over your head today.
WOD: KEEL OVER
5 min. AMRAP
3 Bar Muscle-up or 6 Pull-ups or 12 Ring Rows
6 Box Jumps 30/24
13/10 Calorie Bike
2 min Rest
5 Min AMRAP
3 Bar Muscle-up or 6 Pull-ups or 12 Ring Rows
6 Box Jumps 30/24
13/10 Calorie Row
Athletes can start on either 5 min. AMRAP
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 sec.
CrossOver Practice