NATHAN……going to miss this guy!!!
WARM-UP:
6 min. AMRAP
10 Air Squat, 10 Mountain Climbers (Rt. + Lt = 1), 5 Burpees
Dynamic Stretch
WOD: WOR A NI EVIF
5 Rounds
3 min. AMMAP (As Many Meters As Possible)
10 KB Swings 55/35
10 Wallball 20/14
With time remaining Max Effort Row for meters.
3 min. Rest
STRENGTH:
Front Squat
(5)3
Just a tune up for tomorrow.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang 90 seconds
Pigeon on the Wall 2 min each leg.