MARY and DANIEL
WARM-UP:
With Barbell
1/2 Tabata of Deadlift, S2OH, Hang Snatch, Back Squat
Dynamic Stretch
STRENGTH:
GHD Sit-ups / Strict Pull-ups
(10+6)5
Weighted strict pull-ups if possible.
WOD: WZATOQ 23.5
For Time:
11 Rounds
5 HSPU
5 Hang Power Snatch 115/85
5 Bar Facing Burpee
or
10 to 1 Reps of
HSPU
Hang Power Snatch 115/85
Bar Facing Burpee
or
1 to 10 Reps of
HSPU
Hang Power Snatch 115/85
Bar Facing Burpee
Time Cap: 20 min.
ICING:
Your 1% in 2 min.
KOT – Tib Raises 20 Reps
Deadhang from the RINGS for 90 sec.
Couch Stretch 2 min. each leg.