Tomorrow is the BIG DAY !!!! Congrats EBETH, we are all excited for you.
WARM-UP:
2 Rounds
200m Run > 10 S2OH w/Barbell > 10 Back Squat w/Barbell
Dynamic Stretch
STRENGTH:
Split Jerk (OTG)
5 (3)5
Build weight as long as, the reps feel good and look good.
WOD: RUNAWAY BRIDE
For Total Reps:
5 Min AMRAP
10 Situps / 10 G2OH w/ plate 45/25
Rest 2 Min
4 Min AMRAP
5 Burpee / 10 KB SDLHP 45/25
Rest 1.5 Min
3 Min AMRAP
10 Wallball 20/14 / 10 KB Swing 45/25
Rest 1 Min
2 Min AMRAP
Max Effort Double Unders (3/1 Singles)
Rest 30 Sec.
1 Min AMRAP
Max Effort KB Swings 45/25
Coaches need great clock management for this workout.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Dedhang for 90 sec.
Have a great weekend.