BILL
WARM-UP:
600m Run followed by
2 Rounds of Cindy
Dynamic Stretch
STRENGTH:
Snatch Warm-up
Hang Snatch Panda Pull (3)3
Hang Snatch Panda Pull / Hang Snatch (2)3
Hang Squat Snatch (2)3
WOD: SOCK IT TO ME
For Time:
600m Run
30 WallBall 14/10
400m Run
30 Wallball 20/14
200m Run
30 Wallball 30/20
Men’s Wallball Weight – 14lb / 20lb / 30lb all to 10 ft.
Women’s Wallball Weight – 10lb / 14lb / 20lb all to 9 ft.
Men who RX need to use a 30lb. Slamball.
ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 Reps
Deadhang for 90 sec.