SCOTT
WARM-UP:
Run or Row 800m
2 Rounds of 10 Ring Swings, 10 KB Swings, 10 Goblet Squats
Dynamic Stretch
STRENGTH:
Reverse Hyper / OH Squat
10+10/30 10+5/50 10+5/60 10+5/70
WOD: STEP-A-ROW-BICS
For Time w/partner:
5 rounds
Partner 1 – 20/16 Calorie Row
Parnter 2 – 30/25 KB Step-ups 90#/70# to 16″
Partner 1 – 30/25 KB Step-ups
Partner 2 – 20/16 Calorie Row
Partners switch places when each has completed their task.
ICING:
Your 1% in 2 min.
KOT – VMO Squat 20 Reps
Deadhang for 90 seconds.
Because of CrossFit…