CHRIS
WARM-UP:
5 min. AMRAP
10 Air Squats – 10 Arch Hollow Swings – 10 Shoulder Touches
Dynamic Stretch
STRENGTH:
Back Squat
(15/30)3
WOD: NICOLE
20 min. AMRAP
400m Run
Pull-ups for Max Reps (Scale w/ Ring Rows)
When you come off the bar you repeat the 400m. You must run 400m to get back on the pull-up bar.
Ring Rowers must run when you lose their strict plank position.
ICING:
Your 1% in 2 min.
KOT – Tib Raises20 Reps.
Deadhang for 90 sec.
Pistol Practice/Progressions